WOD Blog

Fri, Sep 9

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1327 days ago)

090922 Workout


(Time)
Workout

WARM-UP
ON AN 8:00 RUNNING CLOCK…
1 ROUND
10 Clean Deadlifts
10 Barbell Strict Press
:20 Single Unders
10 Wall Ball Squats

Into...

1 ROUND
8 Upright Rows
8 Barbell Push Press
:20 High Jump Single Unders
10 Wall Ball Push Press

1-2 ROUNDS
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Wall Balls
:20 Double Unders / Double Under Practice

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

Week 1 of 9

WORKOUT
AMRAP x 12 MINUTES*
12 Wall Balls (20/14)|(14/10)
36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

0% 0%



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