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WED 8/13/2013 WOD

By: 3 Comments

Warm up


2 Sets of:
10 Box Jumps (20 or lower)
10 Push ups
15 Ab mat sit ups
15 Band Pull aparts
Dynamic Stretches

Strength/Skill

Take 3-4 sets and work up to working a weight of 70% of your 1 RM
Hang (Squat) Cleans
3 EMOM FOR 7 Mins

Training (Met-con)

12 Min AMRAP
10 Hang Power Cleans (155/110)
20 Wall Balls (20/14)
Scale/ LV1 Options
Substitute Power cleans with Sumo dead lift high pulls (95/65)
Scale load on the bar
Scale weight of ball to allow athlete to reach 10 ft and 9ft targets

Comments: 3

  1. 5 rds @ 85 lbs/16 lbs.
    This is yet another stealth killer. I’ve been super tired this week and went light thinking I would “take it easy” and the WOD still destroyed me.

  2. 4 rds @ 145lbs/20lbs.

    was a battle today..felt weak…although, it could have been the music! looking forward to a few days off, before I go Ninja on sunday!

  3. Just did this one in my office gym. Did the EMOM @ 145 which felt great. Did the Met Con RX and got through 5 Rds + 6. Love hated every minute of it. Great WOD. Slowly coming out of my cold.

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