Monday, 24 September 2018



Hang Power Snatch ⇒ 3 Overhead Squats

5 rep of complex, increasing load each set. Work to a heavy load


For quality and load



100 Double Unders


4 rounds of:

20 Alternating Dumbbell Clean to Overhead (50/35)

20m Alternating Overhead Dumbbell Lunges (50/35)


100 Double Unders


For Time



Overhead Distraction – 1:00/side

Couch Stretch – 1:00/side

Twisted Cross – 1:00/side



Post max load, time, and experiences to comments


  1. SWOD: 83#
    CWOD: 9 cleans into rnd 4 at 15min cap, Rx

  2. SWOD:
    Worked up to 175. Shoulder not feeling great, so I stopped.

    13:40 Rx
    That was more tiring than I expected.

  3. SWOD: worked up to 88#-think I could have done more in hindsight.
    CWOD: 12:20, mod 20# DB. Hurt my shoulder last week so didn’t want to push the weight on that many reps. Likes this wod (although my legs may beg to differ tomorrow)!

  4. SWOD worked up to 115#
    CWOD capped with 50 dubs to go. Scaled with 35# tryin to beat the cap.

  5. SWOD: worked up to 68# (93% 1rm)
    CWOD: got to 40 DU on 2nd round of du by cap mod 25# db

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