WOD Wednesday Aug 3, 2011

10 barbell shoulder to overhead (95/65)
10 front squats (95/65)
15 kb swings (55/35)
30 lunges (15 per side)

5 rounds

* Press, push press, push jerk, and split jerk are all acceptable for the barbell to overhead exercise.
* The weight must always start from the floor. No racks if you want an RX.
* You may scale this WOD by doing either less weight or fewer rounds, or both. You are encouraged to scale the rounds rather than the weight if possible. In other words, do 3 rounds at prescribed weight rather than 5 rounds at less than prescribed weight.

5 Responses to “WOD Wednesday Aug 3, 2011”

  1. Mary Mickley

    How will I ever get an RX?! This sounds challenging. I will do my best and go as heavy as I can, then go home!

  2. Will

    Just to clarify the weight from the floor thing … it just means you can’t use a rack if you want an RX. When the WOD starts — and at the start of each round — the weight must be on the floor. If you need to put it down before finishing the reps, the barbell must start again from the floor.

  3. Ryan

    You’re not the boss of me, Will! I’ll put the weight wherever I want!