- Squat Clean
- Work up to 75% of your body weight
- *This will be your weight for the WOD
Complete on the minute every minute for 15 min:
- 2 Squat Cleans @ 75% of your BW
- 5 Box jumps (M-30 W-24)
- **If you fail to complete these movements in the allotted time you must complete 1 hill sprint (from the gym to Beer Run and back) for each penalty at the end of the workout.
- Post how many rounds completed within the time frame, and the number of penalties (if any)
22 thoughts on “Friday: Timed Squat Cleans and Box jumps”
WOD: 16 rds (99#, 30″)
worked up to 224# squat clean.
111#, 27″ Box
Rx weight, but got psyched out by the 30″ box 🙁
57# (def not 75% of my weight), 12″ box.
135#, 30in. box
Modified mainsite WOD
5 front squats at 105#
15 ring push-ups
All front squats were unbroken, prob should’ve gone a little heavier. Ring push-ups unbroken first round but all downhill from there.
79#, 24″ box
16 Rds (146#, 30”)
worked up to 199# squat clean
WOD – 111# (Rx), 32.25″ box
121# rx…probably could have done more, but then I wouldn’t have been able to write “rx!”
i liked it. the 1/3 work 2/3 rest is perfect for me 🙂
155# rx’d w box jumps + 5×5 DB Bench 80# 100 GHS
Oly Lifting: Max jerk 155#
2-2-2-2-2- 3 position squat snatch 77#
Saturday Challenge – the meat of the run sandwich can be done however…
15 muscle ups
30 ground to overhead 135/95
90 kb swing 53/35
180 double unders
25:18 .. gto’s got me
Couldn’t maintain a false grip for the MUs
last couple wods in the Paris apartment before finally seeing the inside of a CF box again in Berlin (no more laufen, please!!!)
besides the running…
100 push-ups: 7:12 (paced too easily in the beginning, sped up at the end…?)
200 air squats: 5:36 (wanted sub-5 booo)
So it really makes a difference when there’s no one there to yell at you (er, encourage you) to go faster.
Box Jump with 2-20kg plates
15 rounds (2 seconds away from a run on the last round), 59# (a little less than 50% BW), 24″ box
WOD: 24″ box (could have gone higher), 57# switching to 45# …need to work on form.