Thursday, 16 June


Medicine ball clean and shoot (20 lbs.) - do a med ball clean and then throw it up to hit a 10' target
Overhead squats (95 lbs.)
Hang power cleans (95 lbs.)

Run 1 x Comm's Loop (500 meters) after each round of exercises

NOTE:  Scale as needed to maintain intensity.

Post time to comments.


JC said...

Made up yesterday's WOD. Killer.

Adam said...

Matt - welcome to B&G, great to finally meet you.

I waited for Mac until 7 to start the show, so I had to go at it alone. I haven't done OHS in a while (probably about a month) and mistakenly thought 95# was still doable. Not so much. Med ball clean and shoot are now on of my favorite exercises - great stuff.

OHS/Power cleans at 75# for 1st round, then down to 65# to maintain intensity.

Matt said...


Thanks for the welcome, Adam.


I only broke-up the set of 21 OHS. I'm just slow.

jswobe said...

24 minutes and change
*OHS at 65 lbs b/c my shoulder hurts (dammit!)

That sucked. The MBC+shoot things were aggravating. I could not get a good rhythm. I also had to break up the HPC's too often.

Terrible today...

Aberdeen Proving Ground, MD

Adam said...

jswobe, don't beat yourself up man, it was a tough one after a pretty brutal week of shoulders.

tomorrow will be a better day...

Matt, I should be at Arvin at 0545, hope you can make it.