Try to get a handle on your 1 rep max hang power clean (MORE CLEANS!)
-then-
EMOTM 8 minutes
3 hang power cleans @ 70% max
-full rest, then-
21-15-9
Weighted Step up (choose weight and height, use a barbell)
Double Under
WOD: From OneWorld/Littleton/Brian
Try to get a handle on your 1 rep max hang power clean (MORE CLEANS!) -then- EMOTM 8 minutes 3 hang power cleans @ 70% max -full rest, then- 21-15-9 Weighted Step up (choose weight and height, use a barbell) Double Under
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Wendler Week 3/Day 1:
Squat 5 Reps @ 75% max (170lb) 3 Reps @ 85% max (195lb) AMRAP @ 95% max (220lb) Accessory: Front Squat 5 X 5 @ 135lb (last two sets AMRAP) WOD: (from Littleton) 9-15-21-15-9 Hang Power Clean (135/88) Double Under’s Scale 1: (105/68) Scale 2: (85/55) DU Attempts I will definitely be doing Scale 1 Hello, boys. Long time, no see. Glad to see that you're still posting and keeping up! Thought I'd post this strength WOD that we did over a year ago! (mainly because I want you to try it again)
DT 5 Rounds 12 Dead Lift 9 Hang Power Clean 6 Push Jerk Rx'd is 155 lbs. I did it at 125 over a year ago so that's what I did it at last night. 2011 score: 15:45 2012 score: 11:37 :) Rich |