3. September 2021
Sep
03
WoD – 20210903
Warm-up
Warm-up
– 3min of Cardio (Row, Ski, Bike, Run, Rope)
– then –
3 rounds
– 3 Clean Deadlift
– 3 Clean Pull
– 3 Power Clean
– 3 Strict Press
– 3 Push Press
– 3 Push Jerk
– then –
3 rounds
– 3 Clean Deadlift
– 3 Clean Pull
– 3 Power Clean
– 3 Strict Press
– 3 Push Press
– 3 Push Jerk
Mobility
Strength
Power Clean (5 sets of 3)
5 sets of 3 with ~10 sec rest between reps.
Building in weight across sets.
Rest at least 90 sec between sets.
Clean Pull (3 sets of 3)
3 sets of 3 at final weight from A.
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
Time Cap: 15 min
Score: Time. Missing reps added as seconds to the time cap.
155# = 70kg
105# = 47.5kg
– 45 sec Puppy Pose