Workout of the Day

5-4-3-2-1 reps for time of

– rope climbs

-Clean and jerks

Increase weight on the clean and jerk each round

6 Rounds for time

-Bike 25/20 cal

-rest 3 min

For the WOD, please take note of  the weights you work up to. The series won’t work if you don’t keep records.

Back squat: Start with the empty bar. Be sure to start with hands as close together as possible and use upper back to keep chest open.

-work up to 5 rep max pause squat 3seconds at the bottom*

-work up to 5 rep max back squat you can reach in 4 sets or less**

-20 reps at 60% of 5 rep max

Front squat: Start with the empty bar. Keep hands at least 1 thumb length outside shoulders unless you have extreme elbow and shoulder mobility.

-work up to 5 rep max pause squat 3seconds at the bottom*

-work up to 5 rep max front squat you can reach in 4 sets or less**

-20 reps at 60% of 5 rep max

Form is key here. Do not increase weight if form starts to decrease

* Bottom means the max depth you can go with back straight and good form. If you are rounding your back significantly then sit higher for now. Even if this means your hips do not go below your knees.

**Don’t worry if you don’t get to your absolute 5 rep max. Also don’t aim for this if the weight is uncomfortable. Today is about feeling things out as opposed to an absolute max effort.  If you feel like you reach the max you can lift with good form in 3 sets, then that is fine. You can omit the 4th set and go on to the 20 rep portion.

WOD 1 = 5×5 hang power clean

WOD 2 = 5min AMRAP:

-4 power cleans (no more than 155/105)

-24 double unders

-10 pull-ups