WOD – Wednesday 4-16-14

Share on facebook
Share on twitter

Skill: power clean/jerk


15 minutes to work to a heavy power clean (1RM)



30 clean and jerks (135/95)

8 minute  cap


rest 3 minutes

then 5 minute AMRAP:

10 WALLBALLS (20/14)

10 toes to bar


I know we all want to lift heavy weight, but don’t forget your goals. High intensity is what gets us the results we are looking for. If the weight is too heavy for you to move it efficiently and quickly, then you should consider lowering the weight. An 8 minute cap on “Grace” is extremely generous. i would love to see all of you in the 5 minute range. If you do not make the 8 minute cap, store that information away for next time, and go a little lighter.



Share on facebook
Share on google
Share on twitter
Share on linkedin

2 Comments on “WOD – Wednesday 4-16-14

  1. Grace RX 4:41/ 5 rds + 5 wb (30#) I didn’t pay attention (go figure) and thought it was an 8 minute AMRAP for the second part so that’s where I was at 6:30 when Joey finally stopped me…OKAY BYE! Good job urrbody

Leave a Reply