WOD for 18Sept

1135 at the Fred. 

  

Try to do some minor hip opening/mobilization around your work area today. You’ll look weird, but it means that you’ll be able to show up and cut down on your warm up time before squats. 

  

1. Front squat

5×5 at 75% of your 1 RM for each set (or slightly more)

  

2. For total time

3 rounds of:

5 Power Cleans (205/155#)

30 Double unders

(10 minute cap)

–rest 5 minutes–

3 rounds of:

5 Power Snatch (155/100#)

30 Double unders

(10 minute cap)

 

**Your score is your total time or total reps if you didn’t make the time cap for each section. 

One thought on “WOD for 18Sept

  1. I completely forgot the front squat part. Oops.

    I did the Power cleans at 205 in 7:30
    I did the snatches at 135 in 6:30.

    I was missing reps at both those weight deeper into the workout. And strength ran out way before my cardio did.

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