WOD Tuesday 8/15/17

by | Aug 14, 2017 | News | 4 comments

Malcolm

Warm-up
Coach’s choice

WOD prep
Prep the power cleans to wod weight.
Muscle up practice

WOD

Power Ball
AMRAP 25
400 M Run
25 AB-mat sit-ups
Then 1 round of
2 muscle -ups
4 Strict HSPU
8 power cleans(135,95)

Option 2:
AMRAP 25
400 M Run
25 AB-mat sit-ups
Then 1 round of
2 Bar muscle-ups
4 Box HSPU
8 power cleans(115,75)

Option 3:
AMRAP 25
400 M Run
25 AB-mat sit-ups
Then 1 round of
2 strict pull-ups/2 ring dips or bar dips(add bands if needed)
4 Box HSPU or strict Dumbbell press
8 power cleans(95,65)

Post WOD
Banded over head distraction. 2 minutes per side. Then banded hamstring stetch 2 minutes per side.

 

4 Comments

  1. Ilana
    Ilana on August 15, 2017 at 8:49 am

    Power Ball: 4 + 400 m + 7 abmat sit-ups (burpee/C2B, 75#)

    The running was the hardest for me! Fun WOD – thanks for the great cues John!

  2. John(Frozen)
    John(Frozen) on August 15, 2017 at 2:58 pm

    Power Ball
    5 rounds + 37
    Biked 30 calls instead of running.

  3. Dawn
    Dawn on August 15, 2017 at 4:48 pm

    Total: 5 rounds
    MU transitions, Box HSPU on toes, 95# cleans. Cleans felt really good today. First round unbroken, the others 5,3. Great workout!

  4. jcatoz
    jcatoz on August 15, 2017 at 6:12 pm

    Power Ball: 4 + 400m run
    Did burpee jumping pull ups with box HSPU, PC @ 95#

    Thanks CC for the power clean tip and quick video!!! Super helpful and thought about my elbows!! 🙂

    Just started getting upside!!!