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WOD 20180321

20
Mar

WOD 20180321

A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean

 

Festivus WOD 1

Full Standards Click Here

Clean Lunges and Dirty Shoulders

6-Minute AMRAP

Intermediates (115#/85#)
7 – Power Cleans
5 – Front-Rack Reverse Lunges
3 – Wall Walks

Novice/Masters (85# Male/55# Female)
7 – Power Cleans
5 – Front-Rack Reverse Lunges
3 – Shoulder to Overhead (S2OH)

The barbell will be pre-loaded and on the ground. Following the proper standards for each movement Intermediate athletes will start with 7 power cleans. With the completion of the 7th rep and the bar in the front-rack position, the athlete will perform 5 alternating front-frack reverse lunges. The Athletes will then set the bar down and perform 3 Wall Walks. Novice/Masters will perform 7 power cleans followed by 5 alternating front-rack reverse lunges, followed by 3 S2OH. At the completion of the Wall Walks or S2OH 1 round will be complete. Each round is 15 total reps (7+5+3=15). The athlete will complete as many rounds and reps as possible in six minutes.

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