WOD june 20

WOD #1

Hang-squat clean

3-3-3-3-3

Difficulty: 25-50% of BW, 51-100% of BW, 101-150% of BW, 151%+ of BW 

Do a light enough weight so that you can actually catch the weight in the rack position at the bottom of the squat. The priority is proper mechanics versus going heavy. Understand what it really means to catch the weight in the rack position. In the rack position, the weight is resting on the shoulders and only balanced by the hands.

(I worked up to 60lbs, with perfect form)

WOD #2

For time complete 5 rounds of:

400m Run 

Do one of the following after each 400m run. Do each one once.

Body Hurdles

15′ Rope Climb

Weaver

Monkey Bars

12′ Wall Climb (Up and over)

20 KBS 55#/35# 35#/20#

20 Box Jumps 24″/20″

Time cap of 20 minutes.

(I completed 3rounds + 400m run + 3bars short of monkey bars)

1st obstacle- body hurdles

2nd obstacle- rope climb

3rd obstacle- wall climb (up & touch)

4th obstacle monkey bars

Realized, i'm actually pretty good at rope climb... :)