- 10 min to find your 3 RM Hang Clean
WOD Thoughts: We’re looking for this WOD to take between 14 and 22 minutes, therefore if you’re not going to finish this within this time frame scale accordingly or just work your ass off and get it done in time. The challenging aspect of this WOD is going to be the wall climbs, this is the first time we have used wall climbs, therefore don’t under estimate them. We will give some time to practice this movement, but except the about the same stimulus as handstand push ups or handstand walk.
5 Rounds for Time
- 10 Wall Climbs
- 10 Toes to Bar
- 10 Box Jumps 24″/20″
3 Rounds for Time:
- 10 Wall Climb/ or Box Pike Walk
- 10 Knees to Elbows or Knee Raises
- 10 Box Jumps/Step Ups
Coaches Thoughts: ‘Today we had a lot of athletes set a new PR during the strength phase of today’s WOD. Nikki, and Sarah both hit a 40 LB PR, which is just insane. Every class at least had a couple of athletes reaching new number’s they’ve never hit before. Jason A rocked the top total for the day with 235 x 2 which he definitely had more left in him just ran out of time. In addition Chris S hit a 40 LB PR as well, way to go everyone. Athlete of the day is a toss up between David and Sarah; David started us off right getting the fastest time in the morning and setting a new 3 RM PR with is hang clean. Sarah as mentioned before knocked out a 40 LB PR and used Rx’d box jumps in a WOD for the first time. Good job to both of you, but moment of the day has to go the Amber B. She hit a 1 RM PR with her first rep of 95 LBs on hang clean and then proceeded to hit an almost text book hang squat clean with is a PR for her front squat on her second rep. Overall GREAT JOB to all the athletes who came in today. Oh before I forget Jamie came in early before the 5 pm session and rocked GRACE for the first time Rx’d and did a hell of a job.