Monday… We Worked On Hang Power Cleans… 50 Of Them!!!
Today… “Only” 8 Hang Power Cleans… And Hopefully Only 8 Power Cleans…
What Am I Talking About?!?!
For Today’s WOD… We’re Going To Try To Use The Same Weight On The “Shoulder To OverHeads” That We Used For Monday’s Hang Power Cleans…
Upon “3…2…1…GO!!!”…
You Will Power Clean Your BarBell Then Continue On With 5 Anyway You Want To “Shoulder To OverHeads”… (Strict Press/Push Press/Push Jerk/Split Jerk…)…
After The 5th “STOH”… You Will Bring The BarBell Back To The Hang Position & Perform 1 Hang Power Clean… Then You Can Dump It…
And That’s The “Un-Broken Complex”…
If You Don’t Perform The Complex Un-Broken… There Will Be A Burpee Penalty… Then You Can Continue Wherever You Left Off At…
Get It?!?! NO?!?! Good!!!
That’s Why We Have A “Huddle Up”…
Don’t Worry… You’ll Be Fine…
Just Hang On Tight!!!
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ALRIGHT… HERE WE GO!!!
Strength…
“Rest Week”
Skill…
“Shoulder To OverHead” Work… Record Your Numbers!!!
MetCon…
***”BarBell…***
L1… M-155lbs/F-105lbs…
L2… M-135lbs/F-95lbs…
L3… M-95lbs/F-65lbs…
L4… M-75lbs/F-55lbs…
***Box Jumps… All Levels… M-24″/F-20″…***
20 Min TIME CAP!!!
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For Time:
5 “STOHs” + 1 Hang Power Clean ***With A 7 Burpee Penalty!!!***
15 Box Jumps
21 Cal Row Or 4 Pump Runs
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4 “STOHs” + 1 Hang Power Clean ***With A 5 Burpee Penalty!!!***
10 Box Jumps
15 Cal Row Or 3 Pump Runs
——————————————–
3 “STOHs” + 1 Hang Power Clean ***With A 3 Burpee Penalty!!!***
5 Box Jumps
9 Cal Row Or 2 Pump Runs
——————————————–
2 “STOHs” + 1 Hang Power Clean ***With A 1 Burpee Penalty!!!***
2 Box Jumps
5 Cal row Or 1 Pump Run
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50 AbMat Sit Ups
——————————————–
5 Cal Row Or 1 Pump Run
2 Box Jumps
2 “STOHs” + 1 Hang Power Clean ***With A 1 Burpee Penalty!!!***
——————————————–
9 Cal Row Or 2 Pump Runs
5 Box Jumps
3 “STOHs” + 1 Hang Power Clean ***With A 3 Burpee Penalty!!!***
——————————————–
15 Cal Row Or 3 Pump Runs
10 Box Jumps
4 “STOHs” + 1 Hang Power Clean ***With A 5 Burpee Penalty!!!***
——————————————–
21 Cal Row Or 4 Pump Runs
15 Box Jumps
5 “STOHs” + 1 Hang Power Clean ***With A 7 Burpee Penalty!!!***… TIME!!!
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3…2…1…GO!!!
10.22.2018 WOD & Scores…
RainCrossStrengthandConditioning 