WOD 10/16/2021
A2: Warm Up – Air Bike – 3 Minutes @80% Sustainable Pace
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B1: Coach Led Push Jerk Progression:
1) Jump and Land
2) Jump and Land + hands at shoulders
3) Jump, Punch, then Land
4) Full Movement
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Coach Led Clean & Jerk Progression:
1) Hang Muscle Clean
2) Muscle Clean
3) Push Press
4) Push Jerk
5) Hang Power Clean + Push Jerk
6) Power Clean + Push Jerk
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Focus For Each Exercise:
1) Hang Muscle Clean= Tight grip and high elbows in the rack position.
2) Muscle Clean= Legs & hips extend before the arms pull.
3) Push Press= Heels stay down during the entire dip
4) Push Jerk= Hip extension
5) Hang Power Clean + Push Jerk= Hip extension and rack position
6) Power Clean + Push Jerk= Hip extension and rack position
Focus For Each Exercise:
1) Hang Muscle Clean= Tight grip and high elbows in the rack position.
2) Muscle Clean= Legs & hips extend before the arms pull.
3) Push Press= Heels stay down during the entire dip
4) Push Jerk= Hip extension
5) Hang Power Clean + Push Jerk= Hip extension and rack position
6) Power Clean + Push Jerk= Hip extension and rack position
– 6 Minute Time Cap
B3: Clean and Jerk – 2 Power Clean & Jerk building up heavy Every Minute On The Minute for 5 Minutes
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• Add weight in each minute
• Add weight in each minute
C2: Metcon –
Heavy Grace=
30 G2Sh + Sh2Oh (Heavy)
30 G2Sh + Sh2Oh (Heavy)
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Can be done as a partner WOD=
60 RFT of G2OH (HBD)
Notes: you go, I go/Partition as needed/Score= total time
Notes: you go, I go/Partition as needed/Score= total time
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D: Partner WOD
100 RFT of: Bar Facing Burpee
100 RFT of: Bar Facing Burpee
In teams of 2/Partner A Burpee, Partner B Plank/Partition as needed as long as non working Partner is “resting” in Plank/Score= total time to complete 100 Reps
