Use the gym mat or yoga rolls for forward rolls. You may need to ask Luke to move off of the gym mat.

Use the gym mat or yoga rolls for forward rolls. You may need to ask Luke to move off of the gym mat.

WOD for Sunday, August 25

WODs at 9:45 & 11 am

Have you noticed the focus on presses, push presses, and push jerks? Today we’ll be focusing on, among other things, the power clean & jerk.

Strength/Conditioning
32-min total; 26 min of work
For each round, complete the following activities:
— Power C&Js
— Box jumps (24/20)
— Forward rolls
— Toes to bar
— Handstand pushups

Min 0-12 complete 9 reps (12 min total)
Min 15-23 complete 6 reps (8 min total)
Min 26-32 complete 3 reps (6 min total)
Rest 3 min between rounds

Weight for C&Js
Men <110# | 55/65/75#
Men 110-175# | 65/75/85#
Men >175# | 75/85/95#
Women <110# | 45/55/65#
Women 110-175# | 55/65/75#
Women >175# | 65/75/85#

As with any workout, scale as needed.

Increase the weight by 10# for each round of power C&Js using the above scale.

For power C&Js, you may not drop the bar. Clean the bar from the floor to your shoulders, push jerk the bar overhead, bring the bar down to your shoulders, then mid-thigh, and then back to the floor. You may, however, rest between reps, i.e., you do not have to complete rounds of reps unbroken. A 10-burpee penalty will be assessed each time the bar is dropped, and must be completed immediately following the workout.

Scale height of box jump as needed.

You must complete forward rolls and you may not complete shoulder rolls.

Scale toes to bar to knees to elbows, knees to arms, etc.

Scale handstand pushups to handstand pushups with Abmat(s) and/or pushups with feet or knees on box. You may not, however, substitute pushups for handstand pushups. If you are using Abmats to complete handstand pushups, there must be a minimum of 6″ between your head (while in handstand) and the uppermost Abmat.

Score is total number of reps.