WOD Log

Warm up

Dragons tail

Skill

Bench Press

5-5-3-3-3

WOD

Ascending/ descending ladder by 3 with constant heavy clean for time

3 Pull-ups

3 Reverse Burpees

2 cleans (185/105)

6 Pull-ups

6 Reverse Burpees

2 cleans (185/105)

9 Pull-ups

9 Reverse Burpees

2 Cleans (185/105)

12 Pull-ups

12 Reverse Pull-ups

2 Cleans (185/105)

Descend down back to 3…

Cash-out– ME UB T2B 



WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes

Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.



Strength

Snatch Complex / OHS

Weightlifting 



Push Press/ Jerk

3/1, 3/1, 3/1, 3/1

Hang cleans

2-2-2-2-2

Ring Dips

8-8-8-8-8

WOD 3 rounds

1 minute slam balls

1 minute S2OH (135/95)

1 minute Air Squats

1 minute sit-ups

1 minute rest