WOD:
“Under Pressure”
For Time:
Every 4:30 x 5 Sets
25/20 Calorie Row
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
Level 2:
For Time:
Every 4:30 x 5 Sets
20/16 Calorie Row
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
–
Level 1:
For Time:
Every 4:30 x 5 Sets
18/14 Calorie Row
Hang Power Clean
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
–
Masters 55+:
For Time:
Every 4:30 x 5 Sets
18/14 Calorie Row
Power Clean
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
–
Competitor:
For Time:
Every 4:30 x 5 Sets
30/24 Calorie Row
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
–
Travel / Hotel:
Every 4:00 x 5 Sets
400m Run
15 Dual Dumbbell Power Cleans
Load: 50/35lb, 22.5/15kg