This is it guys. End of deload week. And started today off with a little nitty gritty double header wod !

2 Rounds:

5 Wall Climbs

20 Med Ball Cleans (I used 30#)

20 KB Swings (I used 45)

The point of there only being 2 rounds is that this is meant to be an ALL OUT SPRINT, EVERYTHING SHOULD BE UNBROKEN, and your focus should be on fluidity, efficiency, and obviously, FUCKIN’ SPEED!

Rest 5 minutes, then…

4 Rounds

5 Full Cleans (125#)

10 Toes To Bar

5 Burpees over Bar

Same protocol as the wod before. Speed, efficiency, fluidity. Should be all unbroken. Cleans should all be touch and go. Treat these wods as you would an Open wod.


3 Rounds, Not for time:

15 weighted reverse hyper extensions (+35#)

15 GHD sit ups


Tempo Bench: 3 second descent, explode. No pause at the top, immediately start the next rep. 5 sets x 5 reps at around 60%.

Capped today off with going back to the empty barbell and working some snatch mechanics. Watching a few videos of myself lately, I’ve noticed that I keep taking a slight pause the split second before the bar makes contact with my hips, which is probably making me lose a substantial amount of power. When things start looking funky, DROP YOUR EFFING EGO AND GO BACK TO THE BAR! You won’t learn proper mechanics with 80% of your max loaded on there.

Be smart. Have fun.

  • Posted on 18. January 2014
  • Written by kayla perry
  • Categories: Kayla Perry Blog
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