WOD Monday 8/6/18

by | Aug 5, 2018 | News | 11 comments

Warm-Up
Coach’s choice

WOD prep
Push jerk. Build to a heavy 3 from the floor.

WOD
Tiger Blood
3 Rounds for Time
10 Clean-and-Jerks (135,95)
400 meter Run

*Strategy: In workouts that last more than a few minutes, pacing and strategy does make a significant difference in improving times. In roughly a ten minute workout, barbell strategies will differ, but one thing can remain the same. That is limiting the amount of time not moving. It is ok to do singles on the barbell, but aim to complete a fast set of ten singles. If chipping away at the barbell in sets, make sure the time between sets is minimal. This short rest also applies to transitions from the run to the barbell. On the runs, athletes can move at a pace that allows them to maintain their plan on the barbell once back inside. With the workout ending on a run, look to make the last one the best effort of the three.

Option 2:
3 Rounds for Time
10 Clean-and-Jerks (95,65)
400 meter Run

Option 3:
3 Rounds for Time
10 Clean-and-Jerks (75,50)
400 meter Run

Post WOD:
Banded overhead distraction 2 minutes each side.

Endurance & Stamina
5 x 750m / 2 min easy
Row five 750 meter pieces. Row for two minutes at light pressure between each 750.

11 Comments

  1. JL
    JL on August 6, 2018 at 10:28 am

    Tiger blood. 12:11. #85. Good practice for my clean to front rack. 3 reps #125.

  2. Todd
    Todd on August 6, 2018 at 10:51 am

    Crossfit Rising Tide
    Saco, ME

    400 jump rope singles
    100 wall balls 20#; 10’ target
    50 burpee box jump overs 20”
    25 hang clean and jerks 95#

    27:30

  3. John
    John on August 6, 2018 at 11:44 am

    3 rep jerk from the floor 175.
    Tiger blood 11:07rx

  4. Deb.
    Deb. on August 6, 2018 at 1:13 pm

    Sounds like another fun one!

  5. JD
    JD on August 6, 2018 at 2:23 pm

    Loved the fact that we dropped in to the noon class, when we thought we wouldn’t get a workout in today. Great crew!!

    Wod prep: heavy three push jerk from the floor (95/115/135/155/165/175). Felt really good the heavier it went. Definitely got a little bit into my toes….appreciate the feedback from Ivan!

    Wod: 11:01 @ 115#. The run sucked but I did it.

  6. Todd
    Todd on August 6, 2018 at 5:22 pm

    I don’t know Deb, supposed to be vacation!

  7. Roland
    Roland on August 6, 2018 at 9:17 pm

    3 Rep Jerk: #155
    Tiger Blood:
    10:39 #155

  8. John
    John on August 6, 2018 at 9:27 pm

    Wow 155 beast mode!

  9. Ilana
    Ilana on August 7, 2018 at 5:43 am

    3 rep push jerk: 90# (I felt more limited by my clean than the push-jerks – for some reason, cleans have been tough for me. There’s always something to continue to improve!)

    Tiger Blood: 12:13 (75#)

    Definitely fun dropping in to the noon class!

  10. Roland
    Roland on August 7, 2018 at 8:36 am

    Oops. that should be 115.

  11. Justin
    Justin on August 7, 2018 at 1:03 pm

    3 Rep: 175#
    Tiger Blood: 11:52 @ 125#