Worshipful W.O.D. 5-17-19

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Worshipful W.O.D. 5-17-19

WORSHIP

MESSAGE

Hope for the Hurting – https://radical.net/podcast/hope-for-the-hurting/

WOD

Warm-up

30 Seconds
Active Samson
Active Spidermans
Wrist Stretch (On Knees Fingers Towards Self)

Slow Air Squats
Push-up to Down Dog
Wrist Stretch (On Knees Fingers Away)

Lateral Hops Over Barbell
Slow Burpees
Active Chest Stretch

Modified Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations
5 Strict Press & Reach
5 Back Rack Elbow Rotations
5 Good Mornings

Lesson of the day

CLEAN AND JERK
Flat Feet
When we were touching on the bench press in another team workout on Wednesday, we talked about the feet being the foundation for the upper body press. The feet are also the foundation for both the clean and the jerk. When we catch the clean and jump the bar overhead, we can aim for flat feet. Keeping the foot flat on the ground means athletes can get more power with better balance. This usually just means keeping the heels down throughout the entire movement.

Movement Prep
3 Push Press
3 Push Jerks

2 High Hang Clean and Jerks
2 Hang Clean and Jerks
2 Clean and Jerks

WOD and strategy

“Buzz Lightyear” (Time)

Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
45 Pullups or Ring Rows

Directly Into…

21 Clean and Jerks (85/65)
21 Clean and Jerks (105/75)
21 Clean and Jerks (125/85)
21 Clean and Jerks (145/95)
21 Clean and Jerks (165/105)

RUN
* Stick together on the runs, as you can’t start until everyone is in
* First one in the door or fastest runner can start the burpees

BURPEES
* Make these short and fast
* Wouldn’t go bigger than 5 reps at a time

ROPE CLIMBS
* Singles throughout

PULLUPS
* Short sets

CLEAN AND JERKS
* First Two Bars: 3-5 Repetitions
* Middle Bar: 1-3 Repetitions
* Last Two Bars: Single Repetitions

Yoga/Mobility

FOAM ROLL
30 Seconds each body part/side
Quads
Calves
Shins
Lats

Forearm Stretch from Knees
300 Seconds Each
Palms down fingers pointing away
Palms down fingers pointing towards body
Palms up fingers pointing towards body

Couch Stretch – 1 min each leg
Chest Stretch (against rig) – 30 seconds each arm

 

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