Warm-up Drills
I. Row 500m
II. Dynamics & Mobility
III. WOD Format & Gear Set-up
Impact/Focus: Clean Ladder & Double-unders
Warm-up Sets/Reps x 5 Minutes
Then… Versus a 12:00 Running Clock
Each Round is as follows:
25 x Double-unders
+
1 x Full Clean (climbing weight per round)
Starting at 95/65lbs athletes may increase weight by up to 20/10lbs per round.
Each Full Clean has a 25 x Double-under buy in (Scaled Doubles x 15, or Single-unders x 35 reps).
Change weights before performing Jumprope sets.
Primary Objective is to climb as heavy as possible across the Full Cleans.
Secondary Objective is to complete 8-10 successful Rounds.
Post scores to comments.
“Charles Slamson”
For Time
35 x Slamball to begin, then…
5 Rounds of
7 x C2B Pull-ups
12 x Push-ups
20 x Air Squats
Finish with…
20 x Slamball
Post scores to comments.
