WOW week #17

 WOD 1

Hanging Clean (Squat or Power)

3-3-3-3-3

Compare to 4/23/12

WOD 2

"Kelly"

5 Rounds for time

400 m Run
30 Box Jump (24/ 20")
30 Wallball (20/ 14#)

Compare to 4/24/12

WOD 3

21-15-9

Burpee
Pull-Up
Double Under

Compare to 4/25/12

WOD 4

3 Rounds for time

20 Kettlebell Swing (53/ 35#)
20 Push Press (95/ 65#)
20 Front Squat (95/ 65#)

Compare to 4/26/12

WOD 5

Power Outage

5-4-3-2-1

Deadlift (>100 Wilks)
Burpee + Candlestick
Thruster (>40 Wilks)
Muscle-Up

Us a Wilks Calculator to determine the minimum Rx'd load for this workout.

You may, of course go heavier than the minimum Rx'd. Alternatively, you may need to modify to lighter than the Rx'd load

Here is a link to an online Wilks Calculator - http://wilkscalculator.com/lbs

Compare to 4/27/12

WOD 6

In Teams of 2, perform alternating suicides of:

Amrap-3 - 100m Kettlebell Farmer's Carry (70/ 53#)
     Rest and rotate station
Amrap-3 - 20m Prowler Push (90/ 60#)
     Rest and rotate station
Amrap-3 - 20 m Yoke Walk (225/ 155#)
     Rest and rotate station

Compare to 4/28/12