WOD Saturday 16/03/2019

DUE TO THE BAD WEATHER WE ARE ASKING THAT EVERYONE TAKES EXTRA CAUTION. IF IT DOESN’T LOOK OR FEEL RIGHT, STAY AT HOME AND STAY SAFE. THE ROADS ARE SUPER DANGEROUS AT THE MOMENT.

CHEERS,
MICK

“The other total”

Clean, 1 rep
Bench, 1 rep
Overhead squat, 1 rep

-Overhead squat is taken from the deck.

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at a Clean, 2-3 warmup sets for Bench press, and 3-4 warmup sets for Overhead squats. Managing your time is very important in this workout. You have 20 mins for Cleans, 10 mins for Bench press, and 15 minutes for your Overhead squat.

Warmup schedule for Clean:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Bench press:
5 x 50%
3 x 75%
1 x 90%
Warmup schedule for Overhead squat
5 x 60%
3 x 75%
2 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.

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