WOD
“MONSTERS INC.”
Team of 3:
AMRAP6: Clean & Jerks 135#/95#
AMRAP6: Bike Calories
AMRAP6: Wall Balls 20#/14#
AMRAP6: Bike Calories
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AMRAP6: Build to A Heavy Clean & Jerk (combined total load)
*Score = Total Reps (Clean & Jerks + Bike Calories + Wall Balls + Bike Calories)
Strength
Deadlift
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
WOD
"Grace"
30 reps for time of:
Clean & Jerk 135/95#
Strength
Power Clean and Jerk
Build to a Moderate-Heavy 5-Rep TNG
WOD
FOR TIME
10 Clean & Jerks 155#/105#
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up
Strength
Clean & Jerk
Build to a Heavy 1-Rep Clean and Jerk
WOD
"THE CALI BEAR"
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk 225#/155#
Score is load. Please also note rounds completed.
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanic
