workout of the day
02.02.19 "Clean Balls'
Make up Strength/Skill
WOD- grind it out with a buddy. Higher reps so be aware of the weights
'Clean Balls'
with a partner- one work, one rest
For Time
40 power cleans 115/75 95/65 75/55
100 wall balls 20/14
30 power cleans 155/105 115/75 95/65
75 wall balls
20 power cleans 185/125 135/95 115/75
50 wall balls
10 power cleans 205/135 155/105 135/95
25 wall balls
09.22.18
WOD
Partners- you decide who does what
For Time
20 power cleans or 20 squat cleans 135/95 115/75 95/65
30 step ups with weight or 30 box jumps 24/20" 25/15# plate
20 back squats or 20 front squat 135/95 115/75 95/65
30 alternating pistols or 30 alternating Cossack squats
20 ring rows or 20 pull ups
*after each exercise perform 100m (pylon and back) farmer carry 53/35 - both partner work on this at the same time
otherwise one work, one rest