Wednesday – 141008 – “Boomsauce”

General Warm Up

2 Rounds of “Cindy”
Crossover Symmetry

Strength

5 X 3 Clean Pull – Increasing weight
Note: The focus here is a strong finish to the 2nd Pull

WOD

“Boomsauce” – Lurong Paleo Callenge WOD 5
15 min AMRAP of:
1 Squat Clean (185/105)
1 Muscle Up
2 Squat Cleans
2 Muscle Ups
3 Squat Cleans
3 Muscle Ups
…and so on*
*Continue to add 1 rep to each movement each round until time expires.
**This is the weekly WOD for the Lurong Paleo Challenge.  If you are participating in the challenge your options are:
Level 3 – 185#/105# Squat Cleans and Muscle Ups
Level 2 – 135#/85# Squat Cleans and Pull Ups
Level 1 – 55#/35# Squat Cleans and Jumping Pull Ups
Coaching Notes: Make athletes perform either level 1, 2, or 3.  If one component is easy compared to the other that places them in that category then they should be going faster with the easier component.
Recent Posts

Leave a Comment