WOD for Monday, Jul 23, 2018

Strength 23-07-2018

Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean

*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner/Technique: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.


AMRAP 8 of ascending reps:
2 Burpee Box Jumps (61/51)
2 Squat Cleans (60/42.5)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

  • Score = total reps completed
  • Beginner: Sub Russian Swing for Squat Clean

Extra Credit 23-07-2018

2 Options:
– 400 Meter Sled pull/push at light weight
– Reverse Hypers: Accumulate 75-100 Reps

Open Gym

Make a note of your achievements in 'Open Gym'