Daily WOD 10/12/17 “swole”


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A. Hang Squat Clean.Front Squat.Split jerk 1.2.1 ;

Build to Max complex in 15min

B1. Bench Press x 3-4 @ 22X1

Small build from last week

B2. Pullup x 6-8 Unbroken – scale with band to acheive unbroken reps

B3. Ring Push up x 15

B1-B3 x 3

C. 3rds:

– 6/side Single Arm DB Thruster AHAP

– 15 x Incline Ring Row @ 20X2

– 5 Strict T2B @ 31X1


A. Split Jerk

2×3 @ 80%

2×2 @ 83%

B. Push press 3rm

Then max set @ 80%

C1. 50 ghd sit up

C2 35 gh raise

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