Friday July 22nd
22.07.22
PARTNER WOD
INTENDED STIMULUS
12:00-20:00 CAP.
Barbell load should be considered moderate to light.
The squat cleans should be completed in :45-1:00.
Push-ups should be completed in 1:00-2:00.
Double-unders should be completed in 1:30-2:00. Athletes should be able to perform sets of 20 reps unbroken at a time.
Break up the push-ups and double-unders into sustainable sets so you can push the back half of the workout.
RX
Partner option:
4 rounds for time:
5 synchro squat cleans (155/105)
40 hand-release push-ups
80 double unders
Athletes move to the next movements together.
Athletes perform double-unders each at the same time.
Athletes must meet at the top of the squat clean for it to count.
Split hand-release push-ups equally.
LEVEL 2
Partner option:
4 rounds for time:
5 synchro squat cleans (115/85)
40 hand-release push-ups
80 double unders
LEVEL 1
Partner option:
4 rounds for time:
5 synchro squat cleans (85/55)
40 hand-release push-ups/ box pushups
160 single unders
SKILL WORK
Post-workout:
EMOM 7:
1 hang clean (squat or power)
STRETCHING
2 sets:
:30 banded shoulder stretch/side
:30 wrist extension stretch/side
WHITE BOARD BRIEF
Target time | 12:00-20:00
Today’s workout is intended to be performed at a higher intensity. We want everyone to be able to continuously move throughout the workout and not get held up on any specific movement.
The squat clean weight should be considered moderate to moderately light. The athlete should be able to perform 5 touch and go reps unbroken if they needed to but will likely opt to perform singles in the workout for strategic reasons.
The hand-release push-ups should be done in 1:00-2:00. Athletes should be able to perform 5 reps at a time before breaking for partner. Ideally, athletes are finishing the 20 reps in 3-4 sets or less.
The double-unders should be completed in 4 sets or less for the entire workout. Athletes may want to consider breaking these up on purpose to keep their heart rate under control and shoulders from fatiguing too quickly.
When pacing this workout, athletes should break up movements in the beginning so that they can push the final round or 2 of the workout. This will mainly happen by breaking up the push-ups correctly. If an athlete starts the workout with an unbroken set of 20 but then finishes the final round by performing the 20 reps in 3 sets, they went too fast. We want athletes to instead try and perform the first round in 2-3 sets and then try to go unbroken for the final round.
