We will be doing the WOD and the Clean Work today in class!
WOD:
#the good, the bad and the ugly
AMRAP 15:00
90 Wall Balls (20/14)
600m Run (Scale to 400m Run)
30 Deadlifts (225/155) (Scale to 185/115lbs)
Target is 1 Round + 90 Wall Balls
#cleans
2 position (Floor + Hang) Cleans:
– (1+1) x 2 sets @ 80% 1RM Clean
– (1+1) x 3 sets @ 85% 1RM Clean
* Rest 60-90 seconds between sets
#split jerk
– 2×2 @ 80% 1RM Jerk
– 3×2 reps @ 85% 1RM Jerk
* Rest 60-90 seconds between sets
#clean pull
Clean Pull:
– 2×3 reps @ 100% 1RM Clean
– 3×3 @ 105% of best clean.1RM Clean
Optional Competitor 2nd WOD:
#the mule
5 Sets
25/20 Calorie Row (Scale 20/15)
5 Rope Climbs (18’) (Scale 3 Rope Climbs)
25 GHD Sit Ups (Scale to 20 GHD)
100’ Handstand Walk (with double obstacle) (Scale to 50 ft)
-Rest 1:1 between sets-
Time Cap 7 min
