Wednesday Workout: Skill and Strength

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SKILL

Squat clean thruster technique

WOD

Level 1

On The Minute (OTM) For 16 Minutes

  • Even Minutes: Dumbbell Squat Clean Thruster (35/20) x 5
  • Odd Minutes: Ring Row x 5-10, Box Jump (18/12) x 3

Level 2

OTM For 18 Minutes:

  • Even Minutes: Squat Clean Thruster (115+/85+) x 5
  • Odd Minutes: Muscle Up x 2-3, Box Jump (30+/24+) x 3

Record Squat Clean Thruster weight, Muscle Up reps or “Pull” variation, and Box height.

*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute.  For example, if doing level 2: at “3-2-1 Go” you will do 5 Squat Clean Thrusters, then rest until the top of the next minute, where you will then do 2-3 Muscle Ups and 3 Box Jumps.  The ‘+’ means go heavier or higher if you can.  These numbers are guidelines.

**Scale Muscle Ups to most challenging pulling variation for you. Ring muscle up –> bar muscle up –> strict chest to bar pull-up –> weighted pull-up –> strict pull-up–> strict banded pull-up –> pull-up negative, etc.

Compare to 5/30/2013

16 thoughts on “Wednesday Workout: Skill and Strength

  1. C’ville Burn: 2min Box Jumps (30@24″),3min 5 Burpees, 5 Air Squats (54), 6min 10 wall Balls @ 16/14#, 10 Slam Balls @20# (82), 3min 5 Burpees, 5 Air Squats (42), 400 m run @ 2:40. Total reps: 208
    Whew! Even the Warm up was hard for me today.

  2. thrusters @75#
    1 MU/round
    box @24″

  3. thrusters @ 75#
    3 pull ups with red band
    box@24”

  4. WOD: @ 95, C2B, 30″.

  5. Thruster @ 75#
    3 C2B PUs, which I just discovered I can do! (Prob about 90% were C2B; I got tired at the end. 🙂 )
    Box @ 30″

    1. those were some pretty c2b and box jumps too 🙂

  6. 85#
    2 bar muscle ups
    24″ box + 45# plate

  7. PC&J @ 135# (5×5, then 4×4)
    bar muscle ups (5×3, then 4×2) + 5 WB @ 20#

    Ouch…that was a good one!

  8. 95#/2 Bar MU/30″

  9. warm-up wod: 20# sb 😉

    WOD: 60#, 5 bbpu, 26″

  10. 135/ 2 mu per round 30″

  11. 115/3xC2B, 30″ Box Jump

  12. Thrusters @ 95
    3 x strict PU (through 10 mins), C2B for rest
    30″ Box

  13. Thrusters- @ 75#
    3 red band muscle ups
    3 box jump @ 24″

  14. 55lbs, blue band pullups, 24″

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