Wednesday’s WOD 9/5/12

Buy In:

Clean and Jerk
85% of 1 Rep Max
1-1-1

WOD:

AMRAP 7 MINUTES
7 – Hang Power Clean 135/95
7 – Push Ups

Cash-out:

Handstand Walk

For today’s buy in we are going to perform the clean and jerk for 3 heavy singles. Pick a load that is heavier than last weeks or pick a load at 85% of your 1 rep max. Rest as necessary. Due to the heavier load relative to your 1 rep max, stay within 3-6 reps on these lifts.

For the workout we are going to perform a 7 minute couplet. This workout may not seem like much, but these short fast couplets can leave you more exhausted than the longer ones. The rep scheme is very short, with very fast movements. The goal is to get you moving between exercises without focusing on fatigue. Also, because the rep scheme is so short you may find yourself getting a large volume of work done in a very short amount of time which will leave you more exhausted than you realize. Try to keep the rest periods short, because you only have 7 minutes to get as many rounds as you can.

For our cash-out we are going to play with handstands and handstand walks.

Results