wod-wednesday

W.U.  Tires n things

Skill: Ring Grip (False)

  • 8 Mins work on grip in to pull throughs

Strength: Strict Pullups

  • 8 Mins, 3 sets of MAX effort strict pullup work

Workout is 2 variations

W.O.D Option A: 15 Min, 3 min sections, 2 mins of work, 1 min of rest

  • 5  x TTB
  • 5 x Full Cleans 165/115
  • 5 x TTB
  • 4 x Full Cleans 185/135
  • 5 x TTB
  • 3 x Full Cleans 225/155
  • 5 x TTB
  • 2 x Full Cleans 255/175
  • 5 x TTB
  • 1 x Full Clean 5#’s over current 1 RM

*2 Mins to do work, 1 Min to rest and change weight loads

W.O.D Option B: 15 min AMRAP of

  • 5 x TTB/Hanging Knee Raises
  • 1 x Full Clean @ 155/105

*Increase the cleans reps by 1 per round