3 rounds
Go slow, 3 second decent, 3 second pause at bottom.
3 rounds
Then for total reps, EMOM for 15 minutes (3 rounds)
Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.
Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).
3 rounds for time of
Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.
This is the very close to the official scaled version of this WOD.
For time ( 20 minute time cap )
Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.
10 rounds for time (15 minute time cap)
Then 3 rounds of
Results: Metcon 8 rounds plus 3 reps 🙁 Used snatches for the G2OH. Pullups 5-7-6 unbroken each round.
Take 15 minutes and work on a Gymnastics move.
5 rounds of
AMRAP in 10 minutes of
For the Snatch + Lunge, 1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right.
Results: Worked on Handstand Walks for the first part. Metcon 4 rounds.