WOD – 2-19-14 Benchmark Wednesday

February 18, 2014 jkwuest 3 comments

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Skill refresher: power cleans

 

“Wittman”

7 rds:

15 KB Swings (53/35)

15 power cleans (95/65)

15 box jumps (24/20)

35 minute cap

 

Competitors WOD:

A. 3 rds for time:

50 DU

15 t2b

15 HSPU

Rest 3 minutes

B. 2 Squat snatches EMOM at 80% of 1RM for 10 minutes

rest 3 minutes

C. 1 Clean grip DL + 1 Snatch grip DL at 100% of squat clean 1RM x 4 sets

immediately into 2k row time trial

 

3 Comments on “WOD – 2-19-14 Benchmark Wednesday

  1. Back Squat 4×4 @245
    Front Squat 4×4 @215
    Overhead Squat 4×4 @185

    Failed on the first set of OHS, but hit the rest

    Competition WOD
    Part A – 6:16 RX
    Part B – 21 out of 22 reps at 135
    Part C – Deads @225

    Great job everyone!

  2. 26:03
    25# KB
    55# PC
    20″ Step ups

    Good Work out!
    Thanks Coach Korey for not letting me cheat myself with less weight on the Power Cleans!
    (sorry I give you a hard time some times)

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