Tuesday Workout: Power Clean, Shoulder to OH, FR Lunge, and More in Varying Sets

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WOD

Level 1

3 Sets:

  • Dumbbell Hang Clean (35/20) x 10
  • Db Push Press (35/20) x 10
  • Weighted Lunge (35/20) x 10 (5/leg)
  • Burpee Box Step Up (18/12) x 10
  • Run to Street (Belleview) and Back
  • Rest 3 Minutes

Level 2

4 Sets:

  • Power Clean (115/75) x 10
  • Shoulder to Overhead (115/75) x 10
  • Front Rack Lunge (115/75) x 10 (5/leg)
  • Burpee Box Jump (24/20) x 12
  • Run x 200m
  • Rest 3 Minutes

Notes: Each set, change the order of the movements.  Rest 3 minutes after each set.  In the comments, record each individual set time and order of movements performed.  Consider scaling reps and/or weight so that you can move through each set unbroken or with short breaks during movements.

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16 thoughts on “Tuesday Workout: Power Clean, Shoulder to OH, FR Lunge, and More in Varying Sets

  1. 2:52, 3:56, 4:02 @ 75# (only 3 rounds – burpee box step ups for last round)

  2. 3:57, 4:12, 5:02, 5:14 @ 95#

  3. 3:33, 3:47, 4:10, 4:03 rx

  4. 3:06, 3:15, 3:11, 3:19 rx

  5. 3:24, 3:41, 3:49, 3:48 Rx

    PC – 1, 4, 3, 3
    S2O – 2, 1, 1, 1
    Lunge – 3, 2, 4, 2
    BBJ – 4, 3, 2, 5
    Run – 5, 5, 5, 4

  6. 3:50, 4:04, 4:14, 4:16

  7. 1,2,3,4,5 – 4:00
    5,4,3,2,1 – 4:42
    2,4,1,3,5 – 5:02
    3,1,4,5,2 – 5:09
    Faded hard after the first round. Thought I was pacing myself, but…

  8. 1,2,3,4,5 – 4:51
    2,3,1,4,5 – 4:50
    3,4,1,2,5 – 5:09
    @ 85#, 20″ box, after rd1 lunges unweighted

  9. 1,2,3,4,5 – 4:16
    4,1,2,3,5 – 4:29
    4,3,1,2,5 – 4:52
    2,4,1,3,5 – 4:26

    100# barbell for cleans/S2O, 45# KB for lunges. Thought doing box jumps first would reduce risk of shin damage, but failed to account for arms being slammed by burpees and slowing down my overhead. Last round was significantly faster because I put the overhead first, but kept the box jumps at about the same speed. Whoops!

    I are slow at many things 😛

  10. 3:39
    4:04
    4:06
    4:04

  11. 3:35, 3:50, 3:57. 3:55

  12. PD: 1, 5, 5
    S2OH: 2, 2, 4
    FRL: 3, 3, 2
    BBJ: 4, 1, 1
    run: 5, 4, 3

    only did 3 rounds, 4:10, 4:37, 4:51, with 65# and did burpee step ups @ 20″. slowly ramping up

  13. 2:59, 3:20, 3:53, 3:39

  14. 4:20, 4:25, 4:15, 3:58 @ 65#

  15. PC, OH, Lunge, Box Jump, Run: 3:16
    OH, PC, Lunge, Box Jump, Run: 3:32
    Lunge, PC, OH, Box Jump, Run: 4:02
    Box Jump, PC, OH, Lunge, Run: 4:10

  16. PC,OH,L,B,ROW – 2:50
    L,OH,R,PC,B- 3:05
    R,L,B,OH,PC- 3:20
    B,PC,L,R,OH- 3:30

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