5 Rounds for Time
4 Squat Clean-and-Jerks (185/135 lb)
15 Chest-to-Bar Pull-ups
13 Burpee Lateral Jumps
Then:
800 meter Run
Wod Type: For TimeMemorial Wods
Competitions:
Clean
1643 WODS were found
If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean.
WZA Beauty & the Beast
For Time
(WOD 4) 30 Clean-and-Jerks (205/145 lb)
Then, (WOD 5) at the 6:00 mark:
36 Strict Handstand Push-Ups
36 Calorie Row
24 Axel Hang Power Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats (205/145 lb)
12 Bar Muscle-ups
Wod Type: For Time
Competitions:
Linchpin Test 10
5 Rounds for Time
15 Wall Ball Shots (20/14 lb)
15 Power Cleans (95/65 lb)
Wod Type: For Time
Movements: CleanWall Ball Shot
Competitions:
Frank Bonomo
For Time
30 Hang Squat Cleans (155/105 lb)
30 Pull-Ups
Competitions:
Farm Strong
For Time
100 Sandbag Cleans Over the Shoulder (150/100 lb)
Every 90 seconds perform:
5 Strict Pull-Ups
Wod Type: For Time
Competitions:
Abbate
For Time
1 mile Run
21 Clean-and-Jerks (155/105 lb)
800 Meter Run
21 Clean-and-Jerks (155/105 lb)
1 mile Run
Competitions:
What’s Your Game Plan?
For Load and Reps in 10 minutes
From 0:00-8:00, Establish a Max Weight for the Complex:
2 Hang Squat Cleans
2 Shoulder-to-Overheads
Then from 8:00-10:00:
30 seconds Rest
90 seconds Max Bar Muscle-Ups
Wod Type: For LoadFor Rounds/Reps (AMRAP)
Competitions:
Guadalupe
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat (5 times total)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Spartan Warrior
AMRAP in 12 minutes
Unbroken Barbell Complexes* (35/25 kg)
*Barbell complex consists of One Hang Clean-and-Jerk + One Single-Leg Reverse Overhead Lunge
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Sandpaper
AMRAP in 15 minutes
1 Dumbbell Hang Squat Clean (2x50/35 lb)
1 Dumbbell Thruster (2x50/35 lb)
30 Double-Unders
2 Dumbbell Hang Squat Cleans (2x50/35 lb)
2 Dumbbell Thruster (2x50/35 lb)
30 Double-Unders
Continue with this pattern, adding 1 Dumbbell Hang Squat Clean and 1 Dumbbell Thruster each round.
Wod Type: For Rounds/Reps (AMRAP)
Competitions: