150722 Wednesday WOD

EMOM x 5 sets: 3 Power Cleans + 1 Power Jerk @ 50-60%

Part 2

“In Teams of 2:

Part 1.

5 min AMRAP of:

Max UB Power Clean, 95-75/65-55,

100m sprint

*Teammate #1 completes as many UB PC’s as possible when the bar is dropped they must sprint 100m and tag off to partner #2, who will do the same. Score is total # of HPC’s completed.

Rest 2 minutes.

Part 2.

3 min AMRAP of:

5 Shoulder overhead, 95-75/65-55

5 Box jump overs 20?/18? *each teammate completes a full round”

Extra (optional post wod):

EMOM x 4 min perform 4 Back Squats @ 50-60% 1RM *on the last set perform as many reps as possible, sell out.

EMOM x 5 sets: 3 Power Cleans + 1 Power Jerk @ 70%

Part 2

“In Teams of 2:

Part 1

5 min AMRAP of:

Max UB Power Clean, 155/105,

100m sprint w a sandbag/vest

*Teammate #1 completes as many UB PC’s as possible when the bar is dropped they must sprint 100m and tag off to partner #2, who will do the same. Score is total # of PC’s completed.

Rest 2 minutes.

Part 2

3 min AMRAP of:

5 Shoulder overhead, 155/105

5 Box jump overs 24?/20? *each teammate completes a full round”

Extra (optional post wod):

EMOM x 4 min perform 4 Back Squats @ 80% 1RM *on the last set perform as many reps as possible, sell out.