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“180616-Class”

"Wreck Yourself" Class WOD

2.2K 6
  • “Wreck Yourself”
  • Teams of 3
  • For Time:
  • 600 Meter Hill Run or 800 Meter Run
  • 6 Rope Climbs
  • 20 Squat Cleans (135/95)
  • 600 Meter Hill Run or 800 Meter Run
  • 9 Rope Climbs
  • 35 Squat Cleans (135/95)
  • 600 Meter Hill Run or 800 Meter Run
  • 12 Rope Climbs
  • 50 Squat Cleans (135/95)
  • Carry (50/35) Wreck Bag for Runs

Teams will run together with a single Wreck Bag (sandbag), alternating as they see fit. If unable to use a Wreck Bag, carry a similarly weighted object. All athletes must make it inside to the rope before beginning the rope climbs. Athletes should choose a weight on the barbell that they are capable of cycling 12+ repetitions when fresh. It is appropriate to have multiple barbells per team if athletes plan on using different weights.


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Teams may break up repetitions as they see fit in today’s workout. Depending on how heavy the bag is for athletes, a few options are to switch after 100 meters or after 200 meters. The benefit of switching every 100 is that athletes are able to run faster for a shorter distance, but there will be more overall transitions. While speed may be a touch slower switching every 200 meters, transitions are cut in half. Coming back down to the ground each time on the rope climbs, there is no need to hold on for anymore than one rep before switching. Finally, athletes have the option of holding on for small sets of 3-5 on the barbell or doing quick singles back and forth. Similar to the rope climbs, they have to come back to the ground anyway, so this may be a better option if transitions are fast.

Source: wodwell.com
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