Daily WOD – Jan 26, 2019

Vollmer crushing an L-sit pull up!

With a partner complete 2 rounds for time of:

  • 100 wall balls (20/14# to 10/9′)
  • 30 power cleans (145/100#)

While one partner is doing wall balls, the other must hold the bar in a front rack position.  While one partner cleans, the other must hold a deadhang from the pull up bar.  You may switch who holds and who moves as often as you like.

WOD Notes: If you are unable to hold a barbell in front rack position, hold a set of heavy KBs or DBs in the rack position instead. If you are unable to hang on a pull up bar for at least 20 seconds, consider a ring row hang instead.

Community Notes: Good luck to Boelker, Dan E, Erin, and friend-of-ICA Jen Lefkof as they compete in the Master’s Arctic Blast at the Fuge tomorrow! If anyone is interested in spectating, the workouts start at 8:00AM and end around 4:00PM, with an after party at Stickman Brews in Royersford at 5:00PM. Check the blog comments for additional details!


  1. Hang Snatch+OHS+Snatch – Build to a heavy single
  2. Clean Pull 5×2 (100% 1RM clean)
  3. 3×10 DB bench, 3×10 DB row
  4. EMOM for 10 minutes of: 10 wallballs, 5 unbroken power cleans (50% 1RM)

This Post Has 4 Comments

  1. Lindsay

    Good Luck today y’all!

  2. Iggy


    Pete (16WB/ 95 HPC)
    Keith (16WB/ 95 HPC)

    Craig (115)
    Kelly G (30DB hold)

    Faith ( 12WB squat jumps / 45)
    Missy ( 12WB / 75)

    Alexa C (75)
    Nicole W (75)

  3. Lindsay

    Good Luck y’all!!!

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