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Clubber Lang

Synergy Fitness – Functional Training M/W/F

Mobility

Hips

Strength

A1: Deadlift (5 x 1; 5 sets of 1 rep)

– Heavier than last week

– Same weight for each set

A2: Weighted Pull Up (5 x 3; 5 sets of 3 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Clubber Lang”

7 minute AMRAP

8 hang power cleans 95/65lbs

16 wall ball 20/14lbs

24 double unders (50 singles)

Scaling Guide: 3-6 rounds.
Coaching Tips:

The wall balls will be the hardest part for most people, so plan on sprinting through the PC and the DU so that you have more time to drop the ball a few times each round.

Also, using more hip drive (and less shoulders) during the wall ball will keep your arms more fresh for double unders.

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

2 Rounds

1 min Russian KBS 53/35lbs

1 min burpees

3 Comments
  1. Jennie Reply
    StrengthA1: Deadlift (5 x 1; 5 sets of 1 rep): (Warm up: 65-125-175-225-255)-270lbs A2: Weighted Pull Up (5 x 3; 5 sets of 3 reps) • Weight: 2.5 lbs 1. 3 Unbroken 2. 3 Unbroken 3. 3 Unbroken 4. 3 Unbroken 5. 3 Unbroken “Clubber Lang” 7 minute AMRAP 8 hang power cleans 95/65lbs 16 wall ball 20/14lbs 24 double unders (50 singles) Scaling Guide: 3-6 rounds. • RX: 5 rounds + 8 reps OPTIONAL CASH OUTMetcon (AMRAP – Reps) 2 Rounds 1 min Russian KBS 53/35lbs 1 min burpees • RX: 106 reps
    • Jennie Reply
      Great wod!
  2. Jennie Reply
    Test;)

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