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“Fender Bender” Class WOD

4.0K 23
  • “Fender Bender”
  • Teams of 3
  • For Time (30 Minute Cap):
  • 400 Meter Sandbag Run (50/35)
  • 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
  • 400 Meter Sandbag Run (50/35)
  • 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
  • 400 Meter Sandbag Run (50/35)
  • 1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

For this 3-member team workout, teams will chip away at the work in today’s workout, breaking up the sandbag distance and reps on the barbell as they see fit. There are only three 400 meter sandbag runs in the workout, with rounds of barbell work sandwiched between.

Athletes will complete the run, followed by all three rounds on the barbell, before moving to the next run. This format repeats itself until the finish or the workout or when the clock hits 30 minutes.

Scaling: The push jerks are likely the limiting factor of the three barbell movements. The weight used should be something that athletes are capable of completing 20+ push jerks unbroken when fresh. The team will share one barbell unless athletes plan on using different weights.

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Strategy: Starting with the sandbag run, it may be beneficial to put the strongest athlete on the team third in the rotation. This gives the first two athletes more time without the bag, allowing them to excel more on the barbell work upon returning inside. Athletes can decide where they are going to switch off based on the run route, but equal distances are easiest logistically. For athletes with the bag, the goal is to run fast, switching before they start to slow down.

On the barbell work, athletes will rest for twice as long as they work, allowing them to push when it is their turn to go. A simple breakdown strategy is listed below, but teams can adjust as needed based on strengths, weaknesses, and fatigue levels during the workout.

Deadlifts (10-10-10)
Hang Power Cleans (8-8-9)
Push Jerks (6-7-7)

Source: wodwell.com
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