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WOD

“Four Eyes” (6 Rounds for weight)

“Four Eyes”

On the 4:00 x 6 Rounds:

200m Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

Build In Weight On Hang Power Clean

SCORE IS WEIGHT LIFTED, NOT TIME

RX+-Same as RX

RX -As Written

50-59-Hanging Knee Raises

60+ -125m Row, Sit ups

Basics-125m Row, Sit Ups, PVC/BB, Score is TIME
DESCRIPTION

We’re combining a strength day with cardio and gymnastics in this interval conditioning piece

After completing the 3 listed movements, you’ll rest until the next round begins

Rounds begin every 4 minutes [0-4-8-12-16-20]

With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

Your score for each round is the weight lifted for the hang power cleans

There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest

These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights

TOES TO BAR

Choose a rep number or variation that you can complete unbroken each round. Scale to Hanging knee raises, Lying T2B or Sit Ups

HANG POWER CLEANS

A good place to start for your first round will likely be around 70-75% of your 1RM power clean

All weights should be on the moderately heavy to heavy side

Each set is designed to be completed unbroken

ROWING VERSION

“Four Eyes” Rowing version (6 Rounds for weight)

Four Eyes”

On the 4:00 x 6 Rounds:

250m Row

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

Build In Weight On Hang Power Clean

SCORE IS WEIGHT LIFTED, NOT TIME

RX+-Same as RX

RX -As Written

50-59-Hanging Knee Raises

60+ -125m Row, Sit ups

Basics-125m Row, Sit Ups, PVC/BB, Score is TIME