Dave & Ben.
. The CrossFit Open is coming October 10th!!!! .
Pic: Angela Clancy

WoD: "Rolling Thunder"

15 Hang Squat Cleans

30 Push ups

M: 62.5kg ---|--- 42.5kg :W

The barbell is back and it comes packing a full bodied punch!
This workout, as simple as it looks, is devastating!!Just do some simple math and you see there are 75 cleans & 150 push ups!! Theres a whole lot going on here than meets the eye.
For a start, make the weight on the barbell that you can do in 1-2 sets from the start. This way when you are 3 rounds deep you may be reduced to 3 sets but are still able to move. Be sure you are fully using those legs to drive the bar upward! Oh, and don't forget to actually get full depth in that squat too.
The push ups. Think back to the WoD 2 weeks back (5 rounds: run/20 push up/20 sit up). Think how hards that was too maintain. The intention off today is progress on from then to now. This may not mean 30 reps for you but say 22-25 per round. This is called progressive overload. IF you had trouble on them last time round then the number won't go up. It may even go down. In any case we want to be able to work those push ups in 3-5 sets consistently. Today is a classic case of "Just. Keep. Moving"
Hold the standards. Form is priority as always.
Scale as needed.
Stay Humble. Work Hard. Be Happy.

WOD