WOD’S FOR WEDNESDAY 6-17-15June 17, 2015
PLATINUM ELITE WORK CAPACITY
8 Minutes to score as many points as possible.
Legit pushups = 1 point. Legit equals 1) chest to deck 2) elbows to full extension. Snaking is OK. Lying on the floor is ok. Hand release is OK. Not touching the floor with your chest is scaled. Not extending until your elbow cannot extend further is scaled. PLEASE, if you can do legit pushups, do them. If you cannot, no problem, you will scale. Please do not do shorty, sissy, ultrafast pushups where you fail to touch the ground with your chest and fail to fully extend, for the sake of a “better” score.
Pullups = 2 points. Any style. Chin above bar, elbow fully extended.
rest 8 minutes then
1 min max reps burpee box jumps (you must jump to be rxd, step ups are scaled). women 20″, men 24″
rest 1 min
2 min max rep burpee box jumps
rest 1 min
3 min max rep burpee box jumps
done. Score is total reps.
Men will perform workout B then A. Women the opposite.
First find your working 1 rep max in the clean and jerk. Then…
- 3-Position Clean (floor, below knee, above knee) + Jerk – 60%x1 65%x1, 70% x 4 sets (1 Jerk per set)
- Clean Pull – 90% (of cln) x 3reps x 2sets, 95% x 3reps x 2sets
- Front Squat – 70% x 3reps x 5sets
- Good Morning – 3×5 Demo video HERE