WOD
Wednesday 03.13.2019
POSTED ON March 12, 2019
Wednesday | 03.13.2019
Warm Up:
Every :30
10 Reverse Wall Slides
5 Hang Power Cleans
5 Push Jerks
:30 Plank
:20 Barbell Hold Overhead
x3-4 sets
*Athlete must finish work before time limit but is
allowed to progress on and build a clock if the work for
the segment is completed. When you finish the 18’s you score your time.
Level 1 (RX)
0:00-4:00
3 DB Hang Clean 50/35
3 DB Shoulder to Overhead 50/35
3 HSPU
6
6
6
4:00-8:00
9
9
9
12
12
12
8:00-12:00
15
15
15
18
18
18
Level 2 (Intermediate)
0:00-4:00
3 DB Hang Clean 35/20
3 DB Shoulder to Overhead 35/20
3 HSPU
6
6
6
4:00-8:00
9
9
9
12
12
12
8:00-12:00
15
15
15
18
18
18
Level 3 (Beginner)
0:00-4:00
3 DB Hang Clean 20/10
3 DB Shoulder to Overhead 20/10
3 HRPU
6
6
6
4:00-8:00
9
9
9
12
12
12
8:00-12:00
15
15
15
18
18
18
Cool Down:
2 Rounds For Quality
2min Bench Shoulder Stretch
200m Walk
1min Bound Angle L/R
