Tuesday's WOD - 11/5/2019


Skill:

Burgener Warm up for Clean + Complex Review


Strength:

EMOM x9 - Squat Clean + Front Squat

1x Squat Clean + 2x Front Squat

Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy complex weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.


WOD:

"Whip"

21 min AMRAP:

11 Push ups

5 Squat Cleans @55-65% / 3-5 UB Reps (155/105)

10 Box Jumps @24/20


SCALED:

5RFT:

11 Push ups

5 Squat Clean / Power Clean + Front Squat

10 Box Jumps / Step-ups

“In honor of Spc. Blake Whipple, US Army, and SSG Jordan Emrick, US Marine Corps, both killed on November 5, 2010 while supporting combat operations in Afghanistan.”


Accessory Work:

4Rds for Quality

10 UB Overhead Squat @ 95/65 / 30-40%

5 UB Strict Pull-ups

Rest as needed. Scale strict pull-ups with band.

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