Strength:
Front Squat
2-2-2-2-2-2-2-2
Rx WOD:
10 Rounds
5 Hang Power Clean @ 48/35 kg
10 Pull Ups
20 Double Unders
Warning: Uncontrolled Bar Drop Penalty – 10 Burpees (on the spot)
Scale 1:
Hang Power Clean @ 28/18 kg
Banded Pull Ups
Tuck Jumps
Scale 2:
Injury Related Scaling
Coaches:
0600 – Mike
0915 – Mike
1800 – Monte
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Coaches Note:
- Hang Power Cleans should be at a “medium” heavy weight. First few rounds of HPCs should be unbroken.
- Dropping the bar in an uncontrolled manner (anything from higher than hip, OR if bar bounces sideways) will cost the athlete an IMMEDIATE 10 Burpees before he can continue with the workout.
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September 14, 2012 at 07:36
Tough one today. Had to resort to tuck jumps early on, but then went back to double under’s after a round or two and was surprisingly better than ever.
98kg
16:49 38kg and 2 rds of tuck jumps
September 14, 2012 at 10:13
Tough WOD like Scott said! I would say there should be a little fear in those who have not done this one yet.
FS: 68kg
WOD: 18:46 38kg