Friday 25th May, 2018

May 25th, 2018

Category: WODs

Friday 25th May, 2018

Today’s WOD


Skill work –

5 – min EMOM

3 squat clean and jerk @ 60-70%



3 rounds for reps of

1min on 20sec off

6m shuttle runs
Ring dips


A good 15 mins on technique at below 60% before starting the EMOM checking in with the receiving position – trying to perform a squat clean rather than a power clean with a front squat then going into the jerk positions from the dip and drive to the receiving position – be it power or split.

During the EMOM we want LOW relative heart rates so we can focus on the movement – keep it light.

short and intense WOD – running can be scaled to rower calories for anyone with any knee issues, twisting and turning and reaching for the line is a good way to flare up any niggles.

Dip scaling options should be something that you could manage a set of 10 with.

We aren’t expecting anyone to do a full minute of any variation – if there are rings available, you could scale to ring push-ups before banding the dip bars