WOD for 12 JUL 2016

0500 and 1130 at Fredericks Gym

Today is packed with fitness glory. Prioritize the workouts from top down as Julie’s programming priority is with oly lifting for the next month or so.

Warm Up:

2 minutes Ank Mob

3 min Squat prep

7 minutes Clean Barbell Complex

Clean Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle clean, front squat, high hang squat clean, hang squat clean, squat clean)


Strength 1:

1 Clean Pull, pick load

Every 1 min for 10 mins.


Strength 2:

1 High Hang Squat Clean, pick load

Every 1 min for 15 mins.

(work up in weight)


Strength 3:

5 Front Squat Pauses, pick load

Every 2 mins for 10 mins.

~70% 1RM



For time: 100 Burpees


That is a ton of work to do so come in ready to rock and roll. Demos will be short and you will be expected to kinda pick it up while doing it, on that note keep it light until you get the movement patterns then stack weight to maintain safety.

Let us become  beasts folks.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s