WOD - Wednesday 2021-02-17


Today’s WOD is a 20 minute amrap of power cleans, burpees, chin-ups, and weighted knee raises. We’ll look to load our barbell to around 70% of our 1 rep max, or a weight that requires focus for 3 reps, but can be completed with not more than 3-5 seconds between reps. Burpees will be bar facing, and we’ll change things up a little with a reverse grip for our pull-ups. Knee raises should be performed with a weight that will challenge us through all 12 reps. Expect this to be VERY GRIPPY.


  • Forearm stretch x 60s each

  • Prayer stretch x 60s

  • 2 Rounds empty bar complex X 5 reps

5 Rounds:

  • 3 Cleans, building to WOD weight

  • 3 No push-up burpees

  • 3 Negative chin-ups, building to WOD assistance

  • 6 Knee raises


Amrap 20:

3 Power cleans

6 Bar facing burpees

9 Chin-ups

12 Weighted knee raises


Foam roll lats

Foam roll forearms

94 views0 comments

Recent Posts

See All

WOD: Week of 9/27

MONDAY Strength: Build to heavy 3 Push Press For Time: 50-30-20 Thrusters (65/45#) Pull-ups TUESDAY 5 Rounds For Time: 500/350m Row - After each row, perform 2 double unders for each row pull taken to

WOD: Week of 9/20

MONDAY Skill: EMOM 12: Minute 1 | 5 Box Step-offs Minute 2 | 5 Box Jumps For Height Minute 3 | 5 Box Jumps From Seated 3 Rounds For Time: 25 DB Push Jerks (50/35#) 50 Double Unders 25 Weighted Step-up

WOD: Week of 9/13

MONDAY Strength: Back Squats Build to heavy set of 2 For Time: 21 Back Squats (body weight) 7 Rope Climbs (15-ft.) 15 Back Squats 5 Rope Climbs 9 Back Squats 3 Rope Climbs TUESDAY Skill: (Post WOD) On