Wod Tuesday 3/14/17

1. Warm-up

Coaches choice

2. Wod prep

Strength: warm up the squat clean to a moderately heavy load for the wod. Practice med ball cleans, double unders and toes to bar between sets.

3. Wod

With a 20 minute clock:

3 rounds

50 double unders
15 Med ball cleans(20,14)
10 toes to bar

*With the remaining time establish a 1 rm squat clean.

Option 2:

3 rounds

50 double unders or attempts
15 Med ball cleans(20,14)
10 toes to bar

*With the remaining time establish a 1 rm squat clean.

Option 3:

3 rounds

100 single unders
15 Med ball cleans(14,10)
10 Knees to 90

*With the remaining time establish a 1 rm squat clean.

4. Post Wod

Couch stretch 2 minutes per side.

Sam

Posted in WOD

4 thoughts on “Wod Tuesday 3/14/17

  1. In to beat the snow…
    WOD: 8:24 Rx…Dubs felt good
    Squat Clean: 175#…failed 185# twice…could have hit it but got in my head and knee is still bothering me. Thanks for the cues and video review Frozen!

    Like

  2. WOD Prep: 6:11 RX
    1RM squat clean #205 PR (previous #185 12/18/16)
    Hit #215 post 20 min mark.
    I think these felt good since I didn’t need to have it overhead! 😉

    Like

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