Some skill work plus some lifting for everyone...
WORKOUT:
150 DUs (Scale this number, as needed)
12 HANG Power Cleans (155#/105#)(75-80% of your best clean if this weight is too much)
30 Box Jumps (24"/20")
100 DUs
9 Power Cleans (155#/105#)
20 Box Jumps (24"/20")
50 DUs
6 FULL Squat Cleans (155#/105#)
10 Box Jumps (24"/20")
Scale the DUs to either 100/50/25 OR 60/40/20 if you need to & your clean should be at least 225#/135# or close to this otherwise you should scale the clean weights...
15 Minutes Is All You Get For This One So Keep Yourself Moving & Make Sure You Warm Up The Movements Properly!
POST ANY SCALING AND TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
20 comments:
JK - 14:28 (125#,100,50:25)
13:20 (83#, 100/50/25 DUs)
Jill R
14:48 (115#, DU's RX)
Wasn't planning on finishing, but too many people were watching
12:46 (115#, singles 300, 200, 100)
Dan
PS LL Cool K way to finish strong bud!
12:46 rx'd
12:45, 73#, singles
10:55 Rx
14:18 (singles, 85#)
Dick: DNF - had 2 squat cleans & 10 box jumps left (singles, 110#)
dave
13:28 sgls 105# 24
11:48, 73#, singles, 16 in box
12:08- scaled DU to 60-40-20... should have done 100/50/25!
Liked this WOD!
10:40 rx'd.
dnf, needed 2 more squat cleans + 10 box jumps
150-100-50,
135# cleans
2 rounds + 37 DUs (185#)
Brendan
11:20 Rxd
This was sort of like death, only I'm still alive.
100-50-25 on DU
105# for cleans
DNF
got 1 squat clean done
DNF
135#
100,50,25
Needed 3 full squat clean and 10 box jumps
13:21
Scaled weight up to 108#
Scales doubled down to 100, 75, 25 (realized I kinda made up my own option!). Halfway through the WOD I realized my doubles are getting better and I probably didn't need to scle these.
11:44
110#, rx'd on DUs
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