WOD Blog
 | Fri, Aug 21 |  |
| Friday 21 August 2026 | Warm Up Friday 21 August 2026 | Mobility Reset Friday 21 August 2026 |
Friday 21 August 2026
(Time, Rx2, Rx3)
Power Clean
15:00 to Establish a 1RM
Our Power Clean baseline to open the cycle, revisited in Week 9. Log your loading, your jumps, and the feel of your max. Heaviest technically sound clean, not an ugly rep.
'Wipeout'
For Time
Time Cap: 11:00
30 Power Cleans
800m Run
30 Bar Facing Burpees
Score = Time
Goal: 7:00-11:00
Rx: 30 Power Cleans @ 135/95lb, 800m Run, 30 Bar Facing Burpees
Rx2: 30 Power Cleans @ 115/75lb, 800m Run, 30 Bar Facing Burpees
Rx3: 30 Hang Power Cleans @ 75/55lb, 600m Run, 20 Lateral Burpees over Barbell
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Warm Up Friday 21 August 2026
(No Results Tracked)
General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
10 Hand to Hand Wrist Circles
8 Back Slaps
10 Alternating Arm Swings
10 Alternating Scorpions
:30 90/90 Hip Switch w/ Fold
2 Sets:
5 Tall Muscle Cleans (Empty Barbell, focus on elbow speed)
8 Barbell Good Mornings (Empty Barbell)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Squat Jumps (Empty Barbell, hip extension timing)
Specific Clean Prep
2 Sets: Empty Barbell, Then Light Loads
3 High Hang Power Cleans (Focus on hip snap and fast elbows)
3 Hang Power Cleans (Just below the knee)
3 Lift Offs (Pause at the knee, lat engagement, bar close)
3 Power Cleans (Full pull from the floor)
Building to opening attempt loads.
Suggested 1RM path: 3 @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+
Primer
2 Rounds:
5 Power Cleans @ warm-up pace (smooth cycling mechanics, not max effort)
100m Run (building effort, find your 800m pace)
3 Bar Facing Burpees @ Warm-Up Pace
1 Round:
5 Power Cleans @ conditioning load
5 Bar Facing Burpees (working pace)
Use this to confirm barbell load and run pace before 'Wipeout' begins.
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Mobility Reset Friday 21 August 2026
(No Results Tracked)
Reset (optional)
PRVN Reset
For Completion:
10:00 AMRAP
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
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