Posts Tagged ‘ squat clean ’

WOD 123117

The Lyon

5 rounds, each for time of:
165-lb. squat cleans, 7 reps, (sub 155 lb.)
165-lb. shoulder-to-overheads, 7 reps, (sub 155 lb.)
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

3:14, 3:15, 3:20, 3:14, 3:09

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WOD 122017

Set a clock for 12 minutes and, with a 135-lb. barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

9,8,10,15,13,22

WOD 090717

21-15-9 reps for time of:
50-lb. dumbbell squat clean thrusters
Pull-ups

10:38

WOD 071817

27-21-15-9 reps for time of:
95-lb. squat cleans
Push-ups

11:11

WOD 050117

3 rounds:
415 lb. deadlift to knees x3 reps
24″ box jump x8 reps
Rest 5 mins


AGOQ Workout 2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.

2 SC in the 2nd round

WOD 010317

For time:
205-lb. squat clean, 5 reps
15 burpees, jumping over the barbell
205-lb. squat clean, 4 reps
12 burpees, jumping over the barbell
205-lb. squat clean, 3 reps
9 burpees, jumping over the barbell
205-lb. squat clean, 2 reps
6 burpees, jumping over the barbell
205-lb. squat clean, 1 reps
3 burpees, jumping over the barbell

7:47

WOD 122116

Johnson

Complete as many rounds in 20 minutes as you can of:
245-lb. deadlifts, 9 reps
8 muscle-ups (sub 5 after 1st round)
155-lb. squat cleans, 9 reps

4 rounds + 2 MU

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