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SFZ WOD 062417

24 Jun Posted by in Uncategorized | Comments

Don’t let this one’s nice name and simple scheme fool you. It can be one of the hardest workouts you’ve done in a long time if you aren’t careful. Keep a steady pace on the burpees and try to save your shoulders a bit for the clusters. The clusters are a squat clean into a thruster. The dumbbells must touch the floor each rep (one ‘head’ of the dumbbell is fine). Today we want to see full hip extension on the clean (not a ‘squat then curl’). These will gas many people quickly, so try breaking them up and then keeping a steady pace on the burpees.

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: None, fun game to warm up

Strength: 2-2-2-2-2-2-2 Squat Snatch, increase weight with each set to max

Super Set: 4-4-4-4-4-4-4 single arm ring row (4 on each arm is 1 set, 7 sets of 4)

Metabolic Conditioning: “Sweet Breeze”

7 minute AMRAP
12 burpees
6 dumbbell/ Kettbell clusters (aka squat clean thrusters) – must hit full hip extension-

Performance: 30/45lbs
Athletic: 20/30 lbs
Health: 10/20 lbs

Scaling Guide: 3 – 5 rounds

Scale Up: 35/55 lb kb

TEAM VERSION: 18 burpees, split as desired. 12 clusters, split as desired. In 9 minutes

Scaling Guide: 3 – 5 rounds

Scale Up: 53/35lb kb

Compare to: March 29, 2017

Optional ‘Cash Out’: 60s plank, 25 cal row, 5 min

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