Explosive Strength
WOD
“Loose Cannon”
On a 40min Running Clock
0:00 min
Complete 3 Rds
6 OHS (95,65)
6 MUs (ring or bar)
At 10:00 min
Complete 3 Rds
9 Hang Cleans (95,65)
9 HSPU
At 20:00 min
Complete 3 Rds
12 Box Jumps (30,24)
12 C2B Pull Ups
At 30:00:
3 Rounds:
15 Weighted Lunges (95,65) (L+R=2)
15 Wall Ball (20,15)
**Score the time of completion of each 3 round WOD
**Each WOD time caps at 10min
0:00 min
Complete 3 Rds
6 OHS (95,65)
6 MUs (ring or bar)
At 10:00 min
Complete 3 Rds
9 Hang Cleans (95,65)
9 HSPU
At 20:00 min
Complete 3 Rds
12 Box Jumps (30,24)
12 C2B Pull Ups
At 30:00:
3 Rounds:
15 Weighted Lunges (95,65) (L+R=2)
15 Wall Ball (20,15)
**Score the time of completion of each 3 round WOD
**Each WOD time caps at 10min
Extra Credit
3×15 weighted hip bridges