03/16 WODs

ASWOD
Power Clean 5x3

DWOD
Complete before SWOD:
Max Height Box Jump

then after SWOD:
Max Weighted Pull Up or Chin Up

Okay, the max box jump deal made me a bit nervous. I haven't box jumped since before my achilles injury. So I took it super slow. I did 10@4.5", 10@9", 10@12", 10@16.5", 10@21", and 10@24". That was plenty of volume and I practiced form big time on this. My best box jump is 56" but I'm not ready to try anything that explosive. I was comfortable on the 24" jumps.

I like power cleans - I'm not great at them but I feel more comfortable doing them since I don't have to get under the bar like with regular cleans. Did 185# for the 5x3 sets.

I have done pretty good with weighted pullups in the past. PR is 107.5#. But I knew I wasn't going to sniff that. Happy with the 81#, probably could've gone more but I tried jumping up too quickly.

35-53-71-81-91(f)-91(f)

Warmup: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); power cleans-10@45#, 5@95#, 5@135#, 3@155#