workout of the day
08.03.2023
WOD
Maximum Cleaning Power
Every 3 Minutes for 9 Minutes
20/16 Calorie Row
60 Double Unders
Maximum Rep Power Clean and Jerk
Score is total clean and jerk reps from all 3 rounds
Barbell Recommendations
Advanced 155/105
Intermediate 135/95
Fitness 95/65
No rest between rounds
1:1 Single Under:Double Under
07.10.2023
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%
B. 3 sets of power clean + clean + jerk @72-78%
C. 5 sets of
clean + jerk @82%+
build load while maintaining form
06.30.2020
WOD
"Jump Train"
1 round:
800m run
80 DUs
21 hang power cleans 115/75
2 rounds:
400m run
40DUs
15 hang power cleans 115/75
3 rounds:
200m run
20 DUs
9 hang power cleans 115/75
05.28.2020
WOD
"Tight Rope"
5:00 AMRAP
2-4-6-8-10-12...adding 2 reps per round
alternating DB thrusters or barbell thrusters 95/65 75/55
*30 DUs between each set - or singles, or thai squats, or skaters
Rest 2:00
10-8-6-8-10
low push up hold in seconds
burpees