Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Hang Clean + Front Squat + Jerk, 5×1+2+1 @ 80% 1RM of clean


For time:
Reps 12-9-6 of:

Deadlifts (275 lb./185 lb.)
Bench Press (185 lb./105 lb.)
Bar Muscle-ups

Post loads and time to comments.

Strength cycle notes:
a. Hang (squat) clean + Front Squat + Jerk, 5×1+2+1 @ 80% 1RM of clean: You will complete five sets of work: 1 Hang clean (squat), 2 front squats and one jerk (split jerk). Repeat for a total of five sets, and all sets will be done at 80% of your 1RM clean. Work up to your 80% weight, and once you get there, begin your five sets. Rest about 2-3 minutes between sets.
b. You will do three squats every set (one on the hang clean and two on the front squat). Warm up your hips and lower back!

Thursday WOD, July 31, 2014

4 thoughts on “Thursday WOD, July 31, 2014

  • July 31, 2014 at 7:58 am

    SC: 225#
    WOD: 15:22 Rxed

    Humidity really made those BMU’s hard

  • July 31, 2014 at 5:41 pm

    105# combo
    Return of the bar muscle up!!!
    Got 14 total today, 13 in the WOD then did the rest with a red band. Hands look like grated cheese

  • July 31, 2014 at 6:59 pm

    Still taking it easy on back so….

    135 on clean/jerk complex
    225/135 on WOD – 20:31

    Have to mention that this is the first WOD I have ever been able to complete all the BMU.

  • July 31, 2014 at 9:54 pm

    Strength: 195
    WOD 11:30rxed

Comments are closed.