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W.O.D. Wednesday 6-4-2014

"Strengthen Your Brothers"

W.O.D. Wednesday 6-4-2014

W.O.D. Wednesday 6-4-2014Running Mechanics with Coach Ellis

WOD 1 – EMOM
5min: 3 cleans (fast elbows) / 2 box jumps
4min: 2 cleans / 2 box jumps
3min: 1 clean / 1 box jump

Weight and height increases
1min to change weights between rounds

3min to transition

7 minutes to complete
21-15-9
Power Clean 135/95
Toes to Bar
Muscle Ups/chest to bar in remaining time

Comments: 1

  1. Brook says:

    5×3 cleans at 65, 4×2 cleans at 75 3×1 clean at 85 and 1×1 at 90. Box 20″ 5 min, 24″ 4 min, 24″+ yellow plate 3 min. That’s a high box for me.

    On 21-15-9 Amy made me use 75lb and I did real toes to bar. Made it through 21’s finished 15 cleans and got 10 T2B. My forearms and grip continue to wear out quickly and fail me before anything else. On T2B after first 5 I could only get 2 at a time.

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