WOD 09.23.19

Skill Time

Double Under Practice 8-10 Minutes

Strength – Capacity Builder

In a 1:30 Window
9 Power Cleans (135/95)
9 Front Squats (135/95)
9 Push Jerks (135/95)
In Remaining time: Max Ring Muscle Ups/Chest to bar/pullups

Rest 30 Seconds

In a 1:30 Window
7 Power Cleans (155/105)
7 Front Squats (155/105)
7 Push Jerks (155/105)
In Remaining time: Max Ring Muscle Ups/Chest to bar/pullups

Rest 30 Seconds

In a 1:30 Window
5 Power Cleans (185/125)
5 Front Squats (185/125)
5 Push Jerks (185/125)
In Remaining time: Max Ring Muscle Ups/Chest to bar/pullups

Rest 30 Seconds

In a 1:30 Window
3 Power Cleans (205/145)
3 Front Squats (205/145)
3 Push Jerks (205/145)
In Remaining time: Max Ring Muscle Ups/Chest to bar/pullups

**** Scale Options ****
A – As prescribed
B – 115/75, 135/95, 155/105, 185/125
C – 95/65, 115/75, 135/95, 155/105

Core Strength

1.50 GHDs -Twist at top touching right side of pad with left hand, left side of pad with right hand
2. Accumulate 4 Minutes Sandbag Hold (hold in bearhug above Waist level – GO HEAVY!)
3. 30 Weighted Hollow Rocks (Hold plate in hands at full extension – stay light. Get a feel for this movement)