Conditioning
5 RFT
10 Power Cleans 135/95# (RX+ = 155/105#)
2 Wall Climbs (RX+ = 25ft HS Walk)
10 Front Rack Lunges 135/95# (RX+ = 155/105#)
2 Wall Climbs (RX+ = 25ft HS Walk)
50 Double Unders
WOD Notes: Goal is 15-18 min. PC = 50%. WC sub = elevate feet on a box while in pike position & walk around the box 180 degrees. Make sure to switch the direction you’re walking each time. DU sub = 25 DU or 75 singles. Scale WC back to 1 per rd if necessary.
2 DB Version – 5 RFT
12 DB Cleans 50/35#’s
2 Wall Climbs (RX+ = 25ft HS Walk)
12 DB Lunges 50/35#’s
2 Wall Climbs (RX+ = 25ft HS Walk)
50 Double Unders
WOD Notes: Goal is 15-18 min. You’re doing 2 more reps on the PC/Lunges b/c you’re going to be using less weight than a barbell most likely. Only one head hits the floor. The notes are the same otherwise
1 DB Version – 5 RFT
24 (12R + 12L) One Arm DB Cleans 50/35#
2 Wall Climbs (RX+ = 25ft HS Walk)
24 DB Lunges 50/35#
2 Wall Climbs (RX+ = 25ft HS Walk)
50 Double Unders
WOD Notes: You may use a normal stance and have DB touch the ground outside your legs or you may touch inside your legs. Hold DB in front rack for lunges. The notes are the same otherwise.