Daily WOD
 | Wed, Sep 16 |  |
| 260916 SERVICE CUP 3 | 260916 AT HOME WOD |
260916 SERVICE CUP 3(Weight, Int, Sc) Part A: On a 15:00 clock: 10 shuttle runs 15 clean and jerks (95/135 lb) 10 shuttle runs 12 clean and jerks 10 shuttle runs 9 clean and jerks 10 shuttle runs 9 clean and jerks – 1 shuttle run is 25 ft down and back. Part B: At 15:00, on a 3:00 clock: Build to a 1-rep-max clean and jerk Intermediate/Masters: On a 15:00 clock: 10 shuttle runs 15 clean and jerks (65/95 lb) 10 shuttle runs 12 clean and jerks 10 shuttle runs 9 clean and jerks 10 shuttle runs 9 clean and jerks – 1 shuttle run is 25 ft down and back. Part B: At 15:00, on a 3:00 clock: Build to a 1-rep-max clean and jerk Scaled: On a 15:00 clock: 7 shuttle runs 15 clean and jerks (35/45 lb) 7 shuttle runs 12 clean and jerks 7 shuttle runs 9 clean and jerks 7 shuttle runs 9 clean and jerks – 1 shuttle run is 25 ft down and back. Part B: At 15:00, on a 3:00 clock: Build to a 1-rep-max clean and jerk Intended Stimulus -2026 Everyday Hero Service Cup Workout 3. -Two-part effort; complete Part 1 quickly for as much rest as possible before starting Part 2. -Heavy-breathing barbell conditioning workout. -Part A in 8:00-15:00. -3:00 to build to a 1-rep-max clean and jerk. |
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