6
Nov
WOD Wednesday 11/6/13
Great Job to all of our LuRong’ers!!! Don’t forget OLY CLASS TODAY at 4&8!!!
WOD 10: The Hang Power Clean Sprint into the Sunset
5 Min Time Cap:
- Decending Ladder of Hang Power Cleans
- Ascending Ladder of Shuttle Sprints
The Rep Sequence
Round 1
10 Hang Power Cleans
20 Meter Sprint
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint
2 Hang Power Cleans
100 Meter Sprint
Movement Details – Men
Level III (3)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Movement Details – Women
Level III (3)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
