Wednesday Workout:

Strength

Power Clean 3-3-3-3-3

WOD

3 Rounds

  • 5 Hang Squat Clean & Jerk (133# / 89#)
  • 25 Pushups

If you can’t squat clean, you must do a power clean and hten squat down. Sub dumbbells if you aren’t proficient at the oly lifts.

11 thoughts on “Wednesday Workout:

  1. 67×5
    WOD: 5:49, 45#bar some knee push ups

  2. PC: 67, 89×4

    6:40 20# db

  3. PC: 89#, 99# x2, 104# x2
    WOD: 9:27 (89#, KPU)

    🙁 all around

  4. PC: 89, 111, 111, 121, 131
    WOD: 6:30 (#60, clean, front squat, push press)

  5. 155 x 3, 165 x 2
    6:31 rx

  6. PC: 121×2, 126×2, 133

    WOD: 5:18 / 111#

  7. PC: 121/126/133/138/138
    WOD: 6:40 @ 99. Spent at least a minute (felt that way at least) in the rack position pondering.

  8. 67, 77, 77, 82, 82. 6:04

  9. 67,77,82,67,67
    wod 5:10 (20# db)

  10. 89# x 5
    WOD: 5:50 (20# db, some knee pushups)

  11. Power Cleans: 133#; 155# x 2; 177# x 2
    WOD: 111#; 7:11

    The pushups killed me. 75 strict pushups is a lot.

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