Friday, 27 April 2018



Power Clean to 5-rep max Front Squat


For max load



15/12 Calories Biked

12 GHD Sit-ups

9 D-Ball Cleans (100/80)

6 Wall Climbs


4 rounds for time



Olympic Wall Squat – 2:00

Overhead Distraction w/ External Bias – 1:00/side

Reclined Spinal Twist – 1:00/side



Post max load, time, and experiences to comments


  1. sflynn says:

    SWOD: 115#, next time go heavier faster, ran out of time
    CWOD: 19:16 Rx, wow those DBall cleans

  2. RhondaMomma says:

    SWOD 93# – i probably could have gone up one more time..also ran out of time
    CWOD 19:52 50# DBall. I honestly can’t comprehend doing those 30# heavier!

  3. CourtnieMcKone says:


    3 rounds rx at 20 min cap

  4. SWOD: 120# x4. Meh. My squats need work, knees completely came in on my 5th. (92% clean, 78% FSQ)

    CWOD: 17:02 w/ 50# DBall, and on the old white bike 3/4 times (i would count that as a mod..).

  5. SWOD: 100# new PR on clean
    CWOD: 19:57 50# DBall/working on my wall climbs

  6. Muffin Man says:

    SWOD: 255# (96% of 1RM Pwr Clean, 84% of current 1RM FSQ)
    CWOD: 19:53 Rx

  7. Daniel says:

    SWOD worked up to 175# for 87%
    Apparently picked up some bad habits with my cleans I need to correct.
    CWOD sandbagged round 3 as my back started giving me trouble and quit round 4. Did first 2 rds rx

  8. Christa says:

    SWOD: 103#
    CWOD: 20:44. Wall climbs nowhere near Rx. They killlllled me.

  9. darrenandtara says:

    SWOD: 128#
    CWOD: vested mile run

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