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Back Squat / “Elbow Grease” Class WOD

1.9K 4
  • Back Squat
  • Heavy Set of 5
  • "Elbow Grease"
  • Alternating On the Minute x 14 (7 Rounds):
  • Odd – 20/14 Calorie Schwinn Bike
  • Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

On this “Weightlifting Wednesday,” we will begin by building to a heavy set of 5 Back Squats. The foundations of the back squat carries over nicely into the medicine ball squat cleans in “Elbow Grease”. Athletes should choose a medicine ball weight that they know for a fact they can hold on for all :30 seconds each round. Today’s score is the lowest number of medicine ball squat cleans across the seven rounds. If unable to Schwinn Bike, complete one of the following:
14/10 Calorie Assault Bike
14/10 Calorie Row
200 Meter Run

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The bike is not scored today, however athletes can create a time or pace goal for each round. Each time they get back to the bike, they can attempt to replicate the time it took to complete the calories or aim to hold the same RPMs across. The harder they go, the fitter they get and the more time they have to rest before beginning the cleans. Again, the medicine ball squat cleans should be performed at a weight that will not be dropped within the :30 second window. These will take place at the beginning of each minute, from the 0:00 – 0:30. The :30 seconds of rest to follow gives athletes the incentive to push the bike just as hard in the next round.

Source: wodwell.com
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