Call Us: (919) 907-1233

WOD for 012219

21
Jan

WOD for 012219

Strength: Power Clean Complex 

Every 90-seconds for 8 Rounds (12-mins)

Complex: 1 Hang Clean Pull (+) 2 Power Cleans 

*Power Cleans don’t have to be Touch and Go: Increase in weight without exceeding 80%**

Metcon: 

Every (2-mins) for 5 Rounds… 

7 Hang Power Cleans 

7 Box Jump Overs 

7 Pull-ups 

Rest 1:00 between 2:00 Intervals

**Add 1-rep to eacn new round: 7,8,9,10,11

**If/Once you fail a Round, that is your score, and go back down to the number before**

L1: 115/85, 24″/20″, Reg Pull-ups by Design 

L2: 95/65, 24″/20″, Reg. Pull-ups 

L3: 75/55, 24″/20″ (Step-Overs), Assisted Pull-ups 

L4: DB Cleans, Ring Rows, DB Squats (Open Style), 20″/17″ (Step-Overs) 

Ex.) If I fail at 10, 9 is my score for the day and I will continue with 9 until the end of the Intervals

Leave a Reply