WODs

"Rocky Bulldog"

Context: Practice – Push yourself to go ‘higher’ and ‘heavier’ than you might normally go (at least for the first round or two).

Skill Practice: Spend 10 minutes working up to a challenging bar complex: deadlift, hang power clean, front squat, push press, back squat. OR stay at a light weight and add one rep to each movement each round (Round 2 would be 2 deadlifts, 2 hang power cleans, etc.)

Metabolic Conditioning: “Rocky Bulldog”

For time. 5 rounds

6 high box jumps (Health: 12″/20”, Athletic: 20″/24”, Performance: 24″/30”)

8 back squats (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#) 12 with DBs (20, 35*, 50)

10 lateral burpees over bar

200m run or 40 single unders, 4 reps of 20′ (6m) out and back shuttle no line touch

1 minute rest

Scaling Guide: 14 – 20 minutes, about 3.5 min per round including the rest. Scale Up: 30/36in box, 105/155lb bar.

Coaching Tips: Because of the rest, consider doing the first round or two with a more challenging progression on the box jumps and barbell. Try to do the back squats unbroken, and a high bar-upright torso- is going to be best for most folks. Really go hard on the burpees and the run because of the rest!

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