Workout of the Day Saturday May 8th 2021

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Strength & Conditioning:

“Jerry and Grace Combo”

For Time:
1000m Row (250m intervals)
800m Run  (200m intervals)
1000m Row

15 Clean and Jerks 135/95
15 Clean and Jerks 155/105
15 Clean and Jerks 185/135

1000m Row
800m Run
1000m Row

10 Clean and Jerks 185/135
10 Clean and Jerks 205/145
10 Clean and Jerks 225/155

Teams of 2. Only 1 works at a time. NO REST between sections. If you need to scale the weights think of it like this based off of your 1RM:

*ADV feel free to go as heavy as you like as long as you’re building each set. You may also do SNATCHES if you like today 🙂


400m Run
500m Row
Max Front Squats 95/65

30 Alt. DB Snatch 50/35
30 Wall Balls 20/14
30 Air Squats
Max Double Unders until 14min. Mark

400m Run
500m Row
Max Back Rack Lunges 95/65

30 Alt. DB Snatch 50/35
30 Wall Balls 20/14
30 Air Squats
Max Double Unders until 30min. Mark

(32-37min.) QUALITY… Not time…
Strip the bar down and do max lateral barbell lunges with just the bar 45/35lb. (Left + Right = 1 rep) Go slow and controlled! If you get 50 before 5min. you can stop.

Daily D:

“Density Saturday”

5min. of DB Goblet Squats

5min. of Alternating DB Push-Ups

5min. of Strict Pull-Ups
*Try to do 50% regular grip and the other 50% with underhand grip (chin-ups).

5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)

5min. of Weighted DB Sit-Ups

– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified)

Full Body Aesthetics Day 20 Cycle 9 Rest Day

Categories: WOD