Wednesday, December 14, 2016

Posted: December 14, 2016 by jmdimitri in WOD

For Time & Load:

Complete Ascending Ladder

8 Rds:

8 Cleans (full or Pwr) / 15 Wall Balls (14/20)

.

Clean Loads:

1) 55/75

2) 65/95

3) 75/115

4) 85/125

5) 95/135

6) 105/155

7) 115/185

8) 125/205

.

*Take your time loading weights properly. Do not continue to add 10# plates, take the time to remove lighter weights and replace with 25s, 35s, etc. 

**If you can not complete the load list maintaining good form, complete 8 rds total of 8 cleans/15 wall balls.

*** Score is highest weight completed & time

Fitness Option:

8 Rds:

8 V-Ups

8 HR Pushups

15 Wall Balls (14/20) 

Oly 7pm

Hang Power Snatch and Snatch

3 sets x 1+1 reps @ 70%

1 hang power snatch from knee height + 1 snatch from the floor for 3 sets at 70%

Hang Power Clean and Clean

3 sets x 1+1 reps @ 70%

1 hang power clean from knee height + 1 clean from the floor for 3 sets at 70% 

Jerk

3 sets x 2 reps @ 80%

From rack or blocks. Go for a 2 rep max if you feel good

Comments are closed.