Wednesday, September 19, 2018

Wednesday, September 19, 2018

(A) Warm Up - @ 0:00 - 12:00

3 sets:

250m Row

3 DL

3 Clean Pulls

3 Power Cleans

3 Front Squats

3 Squat Cleans

*Increase barbell each round, starting with empty bar

(B) Clean - @15:00

Warm-Up Sets - Every 90 seconds

Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean & Jerk

Set #2 – 2 Power Cleans + 2 Front Squats @ 55%

Set #3 – 2 Power Cleans + 2 Front Squats @ 60%

Set #4 – 2 Squat Cleans @ 70%

Set #5 – 2 Squat Cleans @ 75%

Set #6 – 2 Squat Cleans @ 80%

Working Sets

3 Sets of 1 @ 85% of 1RM C&J, resting as needed between singles

2 Sets of 1 @ 90%  of 1RM C&J, resting as needed between singles

(C) “Double Down” - @40:00

3 Rounds for time:

250M Row

15 HSPU

30 Sit Ups

45 Double Unders


PARTNER COMP WOD - 5PM

@0:00 - Squat Clean Thruster Ladder, with a 10:00 cap

8 reps @ 95/65, each partner

7 reps @ 115/75, each partner

6 reps @ 135/95, each partner

5 reps @ 155/105, each partner

4 reps @ 175/125. each partner

Max reps @ 195/145 in remaining time

(B) @ 15:00 - “Triple Double”

For Time:

63 Wall Ball

42 C2B

45 Wall Ball

30 C2B

27 Wall Ball

18 C2B

(C) @ 30:00

4 Rounds, alternating movements:

24 Cal Row

22 KBS

20 Bar Facing Burpees

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