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WOD 8/15/18

August 14, 2018

 

Today we are completing the workouts from the upcoming summer smack-down competition. There are difficulty recommendations for intermediate and beginners where applicable. Everything can be modified!

Workout # 1

Part 1:

Take 10 minutes to find a deadlift 3-rep max

Part 2:

3 Min AMRAP –

Deadlifts @ 65% of 3-rep max established in part 1 (above)

*You will complete as many deadlifts as possible in 3 minutes.

Workout # 2

5 Rounds for time of…

5 Squat cleans

10 Burpee bar overs

15 Box jumps

Clean recommended weight:

Int. 135# (men) / 95# (women)

Beg. 105# (men) / 65# (women)

Box jump recommended height:

Int. 30” (men) / 24” (women)

Beg. 24” (men) / 20” (women)

Time cap:

16 minutes

Workout # 3

Complete the following for time…

Run x 600 meters

60 Wall balls

80 Jump ropes

20 Push-ups

10 Clean and jerks

Wall ball recommended weight:

Int. 20# (men) / 14# (women)

Beg. 10# (men) / 8# (women)

Clean and jerk recommended weight:

Int. 115# (men) / 95# (women)

Beg. 95# (men) / 65# (women)

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