9.23.2013

Today’s order of events is a little different. Pay attention. We will run tomorrow’s WODs in this sequence.

WOD 1 (with a partner counting 12 minutes)

5 Min Time Cap:

  • Decending Ladder of Hang Power Cleans
  • Ascending Ladder of Shuttle Sprints

Make sure to watch the video and read this entire page. All standards are the same for all divisions: Opens, Masters, and Masters +

The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint

Movement Details – Men

Level III (3)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Movement Details – Women

Level III (3)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level I (1)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

SWOD (15 Minutes)

Back Squats

From 90% of your max

5 @ 40%

5 @ 50%

5 @ 60%

WOD 2

7 Minute AMRAP

10 Pullups

10 Double Unders

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