For Time
63 Back Squats (115/75 lb)
45 Hang Power Cleans (115/75 lb)
36 Shoulder-to-Overhead (115/75 lb)
Take bar from the floor for all movements.
Similar Wods
Sunday 010211
Sunday 010211
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
Painstorm XII
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
Monday 160314
Monday 160314
For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
15-ft. rope climb, 1 ascent
Mayhem Daily Wod – 200320
For Time15 Chest-to-Bar Pull-Ups10 Overhead Squats (95/65 lb)15 Chest-to-Bar Pull-Ups10 Overhead Squats (135/95 lb)15 Chest-to-Bar Pull-Ups10 Overhead Squats (185/125 lb)15 Chest-to-Bar Pull-Ups10 Overhead Squats (225/145 lb)Time Cap: 15 minutes
For Time
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (95/65 lb)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lb)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (185/125 lb)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (225/145 lb)
Time Cap: 15 minutes