Every 30 seconds:
Perform 1 Power Clean and 5 Ball Slams every 30 seconds for 8 minutes.
*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 20-30 lbs
*For every rep not completed perform 1 ring dip.
Post loads and amount of reps not completed to comments.
Max Clean scores 11/16/11, 11/9/11, 10/7/11.
3 comments:
115# PC and 20# ball - no missed reps, all rounds finished in less than 20sec
I could have gone heavier... I used the weight I reached on last weeks clean wod as my max (155#). If I had calculated todays wod weight from my best clean ever, 165#, it would have been a better wod. If I re-run, I will use 125#.
125# and 30# ball; no misses
205 power
185 squat
if i was going to nit pick the pic i say, chest higher & wrist more flexed. but every thing else looks FINE!
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