Monday’s WOD:

Strength:  Hang Squat Clean: Depending upon your level, choose ONE of the following:  1. Find a Heavy Single (this means feels HEAVY, but your form is still good)  2.  5 sets of 3reps with a moderate weight.  (this is if you are just learning and aren’t fully comfy with your technique)  3.  5 sets of 5reps with bar or very light weight  (if you think WTH is a clean)


Back Squat:  You will do as many reps of whatever weight you choose to add up to 1000kg(700kg for women).  Example:  I choose 100 and do 7 reps.  You may use racks and you may rest as needed.

THEN:  you will do as many rounds as number of reps of the following:  (in  the above example I would do 7 Rounds)

6 One Leg V-Up  (alternate)

5 KB Sumo DL High Pull (53/35)

*MODIFIED WOD IS: 750kg(500kg for women) Everything else is the same.

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Stewie · February 10, 2013 at 8:54 pm

OMG I’ll be doing like 12 rounds?! Oh no!

kandy · February 10, 2013 at 10:21 pm


    Stewie · February 10, 2013 at 11:19 pm


J · February 10, 2013 at 10:39 pm


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