Wednesday, Mar. 7th, 2018

 

A) Warm Up

200m Run

:30 Each
Pass Throughs
Active Samson
Active Spidermans
Pushup to Down Dog
Scorpions

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 5
Bench Press @ 75%

C) WOD

“Gwen”
15-12-9
Unbroken Clean and Jerks

Athletes choice on loading.

“Gwen” is a fun and different benchmark workout in that athletes get to choose their weight on the barbell.
Weight should be something that they can ‘touch and go’ for 15-20 repetitions.
This means that there is no pause or re-gripping at any point on the ground.
Athletes may pause briefly in the front rack before bringing the bar back down to the hips.
If athletes are on the fence about 2 loads, going on the lighter side is the better option in order for them to get a score for the day.