WOD #3
Clean and Jerk Ladder
Ascending weight EMOM (Every minute on the minute)
Men’s Rx - 115, 135, 155, 175, 195, 215, 225, 235, 245, 255
Women’s Rx - 85, 95, 105, 115, 125, 135, 145, 155, 165, 175
Scaled - (M/W) 45/15, 65/35, 85/45, 95/55, 105/65, 115/75, 125/85, 135/95, 145/105, 155/115
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3