WODs

9.9.19

09/08/2019

9.9.19

 

A. 

 

Against a 3-minute running clock…

 

400 Meter Run

 

4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups

 

Max Reps of Power Cleans (155/105 lbs)

 

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets.

 

 

 

Optional Accessory Work:

 

A.

 

Every minute, on the minute, for 12 minutes (3 sets):

 

Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1

 

Minute 2 – Dumbbell Push Press x 15 reps @ 10X1

 

Minute 3 – Hollow Hold or Rock x 35-45 seconds

 

Minute 4 – Band Pull-Aparts x 30-40 seconds