2-15-17

Strength Power Clean 1 rep every 30 sec for 7 min 1min rest/transition Walking Lunge (bar in front rack) 6 rep EMOM for 7 min

Wod 1 Rope Climb 16 Push-up 2 Rope Climb 24 Push-up 3 Rope Climb 32 Push-up 4 Rope Climb 40 Push-up

Post Wod 1 Max Effort Plank 100 med-ball twist

0 views0 comments

Recent Posts

See All

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

210

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

250

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

480