Wednesday, May 23rd WOD


“Ode to Regionals 2018”

 

WOD:  For time

-12 Power clean and push jerks 135/95

-12 Ring muscle ups

-48 Alternating single-leg squats

-9 Power clean and push jerks 155/105

-9 Ring muscle ups

-36 Alternating single-leg squats

-6 Power clean and push jerks 185/115

-6 Ring muscle ups

-24 Alternating single-leg squats

Time cap is 15 minutes.  

 

Intermediate athletes:  For time

-12 Power clean and push jerks 95/65

-12 Ring pull ups and 12 Push ups

-48 Air squats

-9 Power clean and push jerks 115/80

-9  Ring pull ups and 12 Push ups

-36 Air squats

-6 Power clean and push jerks 135/95

-6  Ring pull ups and 12 Push ups

-24 Air squats

Time cap is 15 minutes.  

 

Beginner athletes:  For time

-12 Power clean and push jerks 45/35

-12 Banded pull ups and 12 Push ups

-24 Air squats

-9 Power clean and push jerks 65/45

-9  Banded pull ups and 12 Push ups

-18 Air squats

-6 Power clean and push jerks 75/55

-6  Ring pull ups and 12 Push ups

-12 Air squats

Time cap is 15 minutes.  

 

Post:  Extra mobility or yoga series x5

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