WOD: 12-4-12

Who wore it best?

Strength:  Back Squats

5-5-5-5-5

Go 75% based on feel (loads can increase, but only if necessary to achieve that 75% feel.  Once you find the proper weight for that feel then stay at that weight)

WOD L1:  5 min AMRAP of:

800M Run then Hang Power Clean (115/75) AMRAP

Rest 1 minute

5 min AMRAP of:

800M Run then AMRAP Hang Clean and Push Press (115/75)

Rest 1 minute

5 min AMRAP of:

800M Run then AMRAP Push Press (115/75)

WOD L2: 5 min AMRAP of:

800M Run then Power Clean (165/115) AMRAP

Rest 1 minute

5 min AMRAP of:

800M Run then AMRAP Ground to Overhead (165/115)

Rest 1 minute

5 min AMRAP of:

800M Run then AMRAP Shoulder to Overhead (165/115)

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Lots of writing up there…

Please be sure to read through the strength portion and the workouts carefully.  Because not everyone knows their 1RM Back Squat, this cycle is going to go by feel (and yes I look it up, that is a thing).  Going by feel will play to the advantage of the inexperienced because it will allow you work on form over focusing on putting a ton of weight on.  If you are a stud, then odds are you (should) know what you are doing.  Please be sure to use WODIFY for these numbers as they will be extremely relevant for the next seven weeks.  With that being said, it is important to mention that you need to bring the appropriate clothing for running.  This workout should take roughly 17 minutes (hilarious) and please remember to post your total number of reps as a score (the way you did for the strength portion yesterday).

Please note the key differences between the L1 and the L2 WODS.  You have a more power available to you in the L2 and with great power, comes great invisibility…

Wait, that’s not right,

CG

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