Wednesday WOD – JC & The Clock

05 Aug
0

A) Warm Up

3 Rounds Cindy 

B) Mobility

Front Rack 2 minutes

Split Groin Stretch 2 minutes 

C) Strength

Level 1

Clean Tekkers 15 Minutes 

Focus on good connection with the thigh 

Level 2

Every 90 seconds for 15 minutes (10 sets)

Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

D) WOD

Partner  Tabata Work

Alternate Between

16 Rounds

Box Jump (30/24)

Power Cleans (80/50)

Rest 1 Minute 

then

16 Rounds

Deadlifts (80/50)

HSPU

E) Flexibility

Middle Split 5 minutes 

F) Power Hour 

Bring a stop watch if you can

Running club 6 pm at Le Frigate 

5 Minute Light Jog Warm Up

5 Minutes Mobility Drills 

then

All fast efforts should be between 80/90%

5 Rounds

30 Seconds Fast 

30 Seconds Slow

Rest 1 minute

then

5 Rounds

45 Seconds fast

45 Seconds slow

Rest 1 minute

then

5 Rounds

1 Minute fast 

1 Minute slow

5 Minutes cool down and stretch focusing on ankle mobility 

 

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