Thursday 10/10/2013 WOD
Warm up
400 Meter row
Med ball Clean progression
3 Sets of
5 Dead lifts
5 Dead lift and shrugs
5 squats
5 Med ball Cleans
Dynamic Stretches
Strength/Skill
EMOM 10 Mins
5 Hang Cleans
Level 1 95/65
Level 2 135/95
Training (Met-Con)
Level 1 (Fitness)
1 Min Max Med Ball Cleans (20/14)
15 Secs rest
1 Min Max Meter Row
15 secs rest
2 Mins Max Med Ball Cleans
30 Secs rest
2 Min Max Meter row
30 Sec rest
3 Min Max Med ball Cleans
30 secs
3 min Max Meter row
Level 2 (Performance)
1 Mins Max Hang Cleans (135/95)
15 Secs rest
1 Mins Max Meter Row
15 secs rest
2 Mins Max hang Cleans (135/95)
30 Secs rest
2 Min Max Meter row
30 Sec rest
3 Min Max hang Cleans (135/95)
30 secs
3 min Max Meter row
2013 10 09
Went 135 on the EMOM, but backed it down to 95 for the WOD. Smart move. 1340 m/69 Cleans
Jeff ur a beast!
95# on EMOM and was gassed after 3rd round. WOD – 1200 m/50 cleans @ 85
So glad Blair took my photo before this WOD. 1172 m71 MB cleans #10. It’s not a workout, it’s a math class!
#95 EMOM. 1280M /47 Cleans @ 85. That was interesting