WODs
 | Mon, Aug 14 2017 |  |
| 20170814 Skill | 20170814 MetCon | Clean Complex and Strict PullUp |
20170814 Skill
(Time, Rx2)
5 Rounds for Quality:
50ft Front Rack Walking Lunge (53/35 KB)
20 AbMat SitUps
50ft OH Walk (53/35 KB)
50ft Front Rack Walking Lunge (53/35 KB)
20 AbMat SitUps
50ft OH Walk (53/35 KB)
Rx+ 70/53
Rx 53/35
Rx2 35/26
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20170814 MetCon
(Weight)
Minute 1: 9 Deadlifts @ 50% 1RM
Minute 2: 50 DUs (:40 seconds max work)
Minute 3: 7 Deadlifts @ 55% 1RM
Minute 4: 20 HR PushUps
Minute 5: 5 Deadlifts @ 60% 1RM
Minute 6: rest
Minute 7: 9 Deadlifts @ 65% 1RM
Minute 8: 50 DUs (:40 seconds max work)
Minute 9: 7 Deadlifts @ 70% 1RM
Minute 10: 20 HR PushUps
Minute 11: 5 Deadlifts @ 75% 1RM
Minute 12: rest
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Clean Complex and Strict PullUp
(Weight)
WarmUp with this Complex
to 60% Power Clean 1RM
Then @ 60% Power Clean 1RM;
12 minute E2MOM Complex
***T&G preferred
Power Clean +
Hang Power Clean +
Squat Clean +
Hang Squat Clean
Rest as needed
Then;
***Scale as needed for unbroken sets.
Strict PullUps
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 2 reps
****rest :90 between sets*****
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