“Mixed Bag” Class WOD

  • “Mixed Bag”
  • Teams of 3
  • For Time (25 Minute Cap):
  • 400 Meter Wreck Bag Run
  • 100 Deadlifts (155/105)
  • 400 Meter Wreck Bag Run
  • 80 Hang Power Cleans (155/105)
  • 400 Meter Wreck Bag Run
  • 60 Front Squats (155/105)
  • 400 Meter Wreck Bag Run
  • 40 Push Jerks (155/105)
  • 400 Meter Wreck Bag Run
  • 20 Clusters (155/105)
  • Wreck Bag Weight: (50/35)

Five different barbell movements and runs with the Wreck Bag in this longer chipper. Teams will run with a single Wreck Bag and pass off as they see fit. One weight will be used for all barbell movements, with the push jerk will likely be the limiting factor for most athletes. This should be a weight that they are capable of completing 15+ push jerks unbroken when fresh. Teams may have different loaded barbells for different athletes on the team. In unable to run, bike without using the arms until the other teammates return or complete a 500 meter row. If you don’t have Wreck Bags, complete a weighted run with another object.

Athletes can break up the Wreck Bag runs as they see fit, but when it is their turn, it is all about moving fast. Right before the athlete carrying the bag feels they have to slow, that is a good time to get the next partner working. On the barbell movements, striving for 8-10 repetitions depending on the movement is a great place to start. The only movement that will likely be performed in smaller sets, possibly singles, is the clusters at the end. While 8-10 repetitions are a great goal, we want athletes to avoid nearing failure. Just like on the runs, switch out before things start to slow down.
Source: wodwell.com
Equipment : Barbell, Sandbag
Scoring : For Time
WOD Feed : "Class" Daily