WOD Monday 7/23/18

by | Jul 22, 2018 | News | 11 comments

Warm-Up
Coach’s choice

WOD prep
Prep the complex

WOD
“BIG CLEAN COMPLEX”
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps
Each set consists of 12 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar). Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans. Scale to power cleans if unable to squat.

*High hang clean is pockets.
*Hang clean is above the knee
*Clean is from the floor

Post WOD:
Foam roll for 5 minutes

Endurance & Stamina
3 x 1000m / 3 min easy
Row three 1000 meter pieces. Bike for three minutes at light pressure between each 1000m row.

CFS Brief: Why we need strength.

11 Comments

  1. John
    John on July 22, 2018 at 2:23 pm

    Big Clean complex
    45
    65
    75
    95
    115
    135
    155

  2. JD
    JD on July 23, 2018 at 7:23 am

    Big clean complex…definitely taxes the grip…and heart rate! Crazy high humidity didn’t help either.
    65-75-85-95-105-125 (PR)

    Previous was to 105

  3. John
    John on July 23, 2018 at 8:47 am

    Nice PR Yuani!
    Origin and Meaning of Yuani
    “Gift of God”

    Alt. Meaning
    Y- is for youthful, your eternal look.

    U- is for understanding, you show for others.

    A- is for angelic, a truly pure heart

    N- is for natural, the genuine side of you.

    I- is for instill, the lesson of life.

  4. JD
    JD on July 23, 2018 at 9:04 am

    You need to get your head examined!!! I think the cleaning fluids are getting to you!

  5. Deb.
    Deb. on July 23, 2018 at 9:23 am

    Big Clean Complex: 45,55,60,65,70,75 (5# PR)
    Really fun workout that definitely taxes the grip and gets the heart rate going! Nice crowd this morning working through the lifts. The only thing that would have made the workout better is if there were goats walking around…

  6. Ken A.
    Ken A. on July 23, 2018 at 10:09 am

    We are renting goats for the 7:30 WOD Deb.

  7. Deb.
    Deb. on July 23, 2018 at 10:16 am

    Ken, don’t tease like that. Though when Hanna said she was going to overhead squat a goat yesterday, you should have seen the look on the woman’s face next to me 🙂 Pretty priceless.

  8. Ken A.
    Ken A. on July 23, 2018 at 12:35 pm

    Now that Greg Dort has come to 7:30, I’m sure he’ll be doing bar muscle-ups tonight with a goat on his shoulders.

  9. Justin
    Justin on July 23, 2018 at 7:05 pm

    75, 95, 115, 125, 135, 145

    Holy griptastic heart rate Batman!

  10. Tracey
    Tracey on July 23, 2018 at 7:27 pm

    Awe, this is sweet. I think he was touched by the tea leaves story!!

  11. Roland
    Roland on July 23, 2018 at 8:20 pm

    Super Huuuuuge Clean Complex
    75,80,95,105,120,135
    Its was just a little humid today