Along with Cleans we will focus on Pull-Ups. Everyone wanted to do better on 14.2 and pull ups seemed to be what stopped most of us, specifically the chest to bars. We will work these into our strength cycle. Working Power Cleans and Pull ups will tax our pulling strength and we can not forget about our LEGS! It will not be our major focus, but once a week we will be back squatting. Power Cleans, Pull Ups and Back Squats!
Strength WOD
Max Strict Chest to Bar x 4
(get a minimum of 3 per set or use a band)
1 min Plank hold- directly into 15 Sit ups x 4
Strength WOD
Take 12 min to complete
30 Body Weight Back Squats for time
WOD
100 KB Swings for time (53/35)
(at the bottom of each min. including :00 complete 10 Air Squats)
Time Cap 10 min
We will be strict with the time cap so pick a weight you are doing 20 swings at a time with.
Marty is so strong he lifts 275 with his finger tips…Dan, Jake and Bayne watch in disbelief
Competitors WOD
Max Strict Chest to Bar x 4
(Score = total c2b)
1 min Plank hold- directly into 15 Sit ups x 4
Strength WOD
Take 12 min to complete
30 Back Squats for time (225/155)
(Score is total time)
WOD
100 KB Swings for time (70/53)
(at the bottom of each min. including :00 complete 15 Air Squats)
Time Cap 10 min
We will be strict with the time cap so pick a weight you are doing 20 swings at a time with.