WOD 3 – HANGIN’ TOUGH
This workout is made up of 2 parts.
* SET A CONTINUOUS RUNNING CLOCK FOR 25 MINUTES
PART A – 6 MINS TO FIND YOUR 1RM CLEAN & JERK
The barbell must start empty. At the call of “3, 2, 1….go” athletes can load the bar to their desired
weight. Collars must be used for safety.
The score is each athlete’s heaviest lift combined.
E.g. Athlete 1 completed 1 C & J at 35kg, then 1 C & J
at 40kg and then a failed attempt at 45kg – her score is 40kg. Athlete 2 performs 1 C & J at 40kg, 1 C & J at 45kg and 1 C & J at 50kg – her score is 50.
The combined score therefore, is 90kg.
Athletes may have as many attempts as they want and in any order within the 6-minute time cap.*
1 MIN REST
THE TEAM CAN EITHER USE THE SAME BAR AND LOAD IT TO THE APPROPRIATE WEIGHT FOR PART B OR CAN CHOOSE TO HAVE A SEPARATE PRELOADED BAR.
THEN:
PART B (FROM 07:00-25:00)
For time (18-minute time cap)
ADVANCED
For Time – 9 Rounds:
- 9 Bar Muscle Ups
- 11 Clean & Jerks @ 47.5kg
- 9 Back Squats @ 47.5kg
INTERMEDIATE
For Time – 9 Rounds:
- 9 Chest to Bar
- 11 Clean & Jerks @ 35kg
- 9 Back Squats @ 35kg
BEGINNERS
For Time – 9 Rounds:
- 18 Jumping Pull Ups
- 11 Clean & Jerks @ 25kg
- 18 Back Squats @ 25kg
