Friday, 13 April 2018



Power Clean ⇒ Hang Squat Clean ⇒ Jerk

Complex 1-rep max

(18:00 cap)



“Time to pay…almost”

600m Run

40 Sit-up Slammers (12/8)

20 Wall-Ball Shots (20/14) @ (10/9′)

10 Muscle-ups

20 Wall-Ball Shots

40 Sit-up Slammers*

600m Run


For Time

Similar to Saturday, 22 April 2017

(18:00 cap)

*Original WOD called for KBPU. Coach subconsciously made an on the spot call to repeat slammers while he was writing the WOD on the board. Expect the unexpected!



Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg



Post max load, time, and experiences to comments


  1. SWOD: stopped at 100#, time constraint
    CWOD: 16:01, MU mod

  2. RhondaMomma says

    95 lbs – did hang clean instead of hang squat clean
    Capped out
    750 Row
    Blue band bar MU
    Completely forgot about the PU

  3. CourtnieMcKone says

    SWOD: 115#
    CWOD: 16:18
    Plu/purple band dips. 40 slammers instead of pu

  4. CWOD: 15:34 Rx
    4-5 no reps on bar MUs cost me

  5. White Ape says

    14:25 Rx+
    25# WB
    Ring MU

    Rested lifting today. Worked heavy C&J, clean pulls, and clean grip DL last night. Trying to work back in slowly after resting for 4 days trying to let shoulder get better.

  6. Muffin Man says

    SWOD: 225#
    CWOD: 14:16 Rx

  7. SWOD: 88# (95% 1 rep max c&j)
    CWOD: 19:51 mod. Green and red banded pl and blue banded ring dips instead of MU
    First time using 12# for WB (yayy me)
    Great workout killer but enjoyed it a lot!

  8. SWOD: 115# at cal
    CWOD: I thought I was 16:39 but I might have had my time wrong if court was 16:18. Mod: 5 green banded MU, rest PLU/dips. Liked this wod.

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