Tuesday, January 01, 2019

2019-01-02 WOD


Class

Squat Clean Complex
Every 90s for 5 Rounds:
...Power Clean + Hang Squat Clean + Squat Clean
Record heaviest load.



"Clean Sheet"
AMRAP 3:
...10/7 Calorie Assault Bike
...9 Power Cleans (95/65#)

Rest 3 Minutes, then...
AMRAP 3:
...10/7 Calorie Assault Bike
...7 Hang Squat Cleans (115/80#)

Rest 3 Minutes, then...
AMRAP 3:
...10/7 Calorie Assault Bike
...5 Squat Cleans (135/95#)

Record total reps.



Competitors

From CompTrain (2018-12-26), copied here for convenience:

Barbell Cycling (Benchmark Retest)
In a 3 Minute Window:
...9 Power Snatches
...15 Power Cleans
...21 Push Jerks

Time Remaining:
...Max Overhead Squats (135/95#)
Record total OHS reps. Compare to 2018-11-14.



Squat Clean Complex
Every 90s for 5 Rounds:
...Power Clean + Hang Squat Clean + Squat Clean
Record heaviest load.



"Clean Sheet"
AMRAP 3:
...10/7 Calorie Assault Bike
...9 Power Cleans (95/65#)

Rest 3 Minutes, then...
AMRAP 3:
...10/7 Calorie Assault Bike
...7 Hang Squat Cleans (115/80#)

Rest 3 Minutes, then...
AMRAP 3:
...10/7 Calorie Assault Bike
...5 Squat Cleans (135/95#)

Record total reps.



Body Armor (aka Bodybuilding)
...3x16 Front Rack Reverse Lunges (8 Each Leg)
...3x20 Weighted AbMat Sit-Ups - 3x20

*After Each Set, Complete 30-40% of Max Strict Pull-ups

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