Call Us: (703) 688-2397

Wednesday 10/18 WoD

18
Oct

Wednesday 10/18 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE
A) Pause Clean + Hang Clean
1-1-1, 4×1

TIMECAP: 20:00

NOTES:

  • Both the pause and the hang are directly above the knee cap.
  • The pause is a full three count.
  • Athletes must keep their hands on the bar for the duration of the set
  • Build over the first three a sets to challenging but technically sound weight.
  • Repeat for four more sets.

WOD

FITNESS
15-12-9 For Time:
Power Clean, 115#/75# , 95#/65# (Masters weight)
Thruster, 115#/75# , 95#/65#

TIMECAP: 8:00

PERFORMANCE
15-12-9 For Time:
Power Clean, 135#/95#
Thruster, 135#/95#

TIMECAP: 8:00

Leave a Reply