WOD for 19 JUL 2016

0500 and 1130 at Fredericks Gym

So wall balls and ball slams got switched to wall balls and American KBS with 53 pounds yesterday due to interference from our friendly gym staff and wow that was a huge difference. There was straight carnage after that workout, only Lindsay and Nick made it through everyone else died a terrible death. Both Lindsay and Nick were laid out for quite a while which is certainly a rariety in Nick’s case. So yeah great work!

Today’s madne…workout is as follows:

Warm Up:

Clean Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle clean, front squat, high hang squat clean, hang squat clean, squat clean)

Squat Prep

20 Prone dislocates


Strength 1:

1 Muscle Clean, pick load

Every 1 min for 10 mins.


Strength 2:

1 Hang Squat Clean & Jerk, pick load

Every 1 min for 15 mins.


Strength 3:

3 Tempo Front Squats, pick load

Every 2 mins for 10 mins.

5 second descend, 3 second ascend. You may work up in weight with each set



8 rounds, 20 secs per station, of:

Ring Row, Rest 10 secs

Ring Push-up, Rest 10 secs


That is obviously a lot of stuff so prioritize top down or work weaknesses as needed.

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