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Grace | Test WOD 1 | Monday 8/1/24

Warm Up: Individual Warm Up / Mobility

Workout Technique / Practice & Weight Build Up

Workout: For Time


Rx Option: (60/42.5)

30 Clean & Jerks


Scaled Option: (35/25)

30 Clean & Jerks


Tip & Strategies

·      Athletes can complete “Grace” in one big set

·      6 sets of 5 | 12 – 8 – 6 – 4 | 30 singles

·      Stick to your game plan, even when it starts to hurt

Intended Stimulus

·      “Grace” should feel light

·      You should be able to move through the reps quickly without taking long rests

·      This WOD should leave you breathless & sweating.

Recommended Target Times

·      Beginner: 6 – 7 mins | Intermediate: 4 – 5 mins

Advanced: 3 – 4 mins | Elite: <2 mins

 

Into:


Strength: EMOM

7 sets

3 Clean Pulls

1 Hang Clean

1 Front Squat

1 Split / Push Jerk


5k Challenge

Rest Day or Catch up on one of the days you have missed.

See app for details


Mobility / Cool Down

Seated Hamstring Stretch

Lying Quad Stretch

3 Way Child Pose

Bench Lat Stretch

Shoulder Stretch

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