Clean Pulls




Increase weight ea set


Video courtesy of Catalyst Athletics.  Forth instance of clean pulls.   What we are looking for today is 5 heavy singles.  Do not let form break down due to weight.  Also, even with a heavy weight, the goal is violent hip extension.


“TOTF Chipper”

For Time:

Run 200m

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Thrusters (95/65)

15 KB Swing (53/35)

20 Burpees

100 Double Unders


In honor of our good friends at Team Offutt Tactical Fitness (who were instrumental in helping get us back off the ground in 2014), we are doing one of their benchmark WODs.  Would be best to set everything in a line so the athletes can advance up after the completion of each movement.  So, they would go from wall balls, and then their boxes would be not too far away from them, and then their bar not too far from that box, etc…


Scaling Options:

Run ->250M Row

Med ball weight ->as needed

Box height ->20/16

Bar weight -> as needed

KB weight -> 35/25

DUs -> 200 SUs


Cool Down:

Hang from pull up rig – 2 min hang time


Leg Bleeds – 2 min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s