Power Cleans, Run, Sit-Ups, and Squats

Strength: Find heavy Power Clean

Results: 166#

Pre WOD:

3 min. AMRAP

Power Cleans, 70% of strength, 115#

Results: 21 reps

2 min. Rest in Between Pre WOD and WOD

WOD: 3 Rounds

200 meter dumbbell run, 20# each hand first round, 10# each hand last 2 rounds

12 Power Cleans, 55% of strength, 91#

12 weighted Abmat sit-ups, 35# plate

12 weighted squats, 35# dumbbell each arm in the front rack position.

Results: 22:28

Post WOD:

Max Plank Hold

Results: 1:06

Track, Rope, Power Cleans, Push-ups

Warm up: Alternate with high kicks + butt kicks + high knees + reverse lunges

WOD: 5 Rounds for time

20 double unders

20 Power cleans, 96 lbs

20 push-ups

400 meter run

Results: 33:11

Worked on double unders for a 1 minute duration then turned them into singles. 4 rounds best round of double-unders.

Post WOD:

5 power snatches

5 bleacher runs

5 power snatches

Power Cleans and Front Squats

Warm up: 10 min. Bergener Warm up with PVC pipe

Strength: Find heavy squat clean complex

1 squat clean from hang

1 squat clean from above the knees

1 squat clean from floor

Results: 2 sets each at 96#, 115#, 166#.

WOD: For time

200 jump rope singles buy in

21-15-12-9-6

Power Clean, heavy

Front Squat, heavy

Results: 25 min time cap. Round of 12 completed before time cap.

Post WOD: For time

100 Abmat sit-ups

Results: 10:03