3-22-17

KICKBOXING 9:15 AM!

Wod 4 Rounds 3min of work followed by 1min rest 1 Rope Climb 6 Power Clean (155/110) max rep Double Unders CC:3 Rope Climbs and 205/135 on the clean **Break up the cleans and rope climbs however you want , you just have to finish them before moving on to the double unders. Your score is total double unders.**

Post Wod 3X 30 sec plate pinch (35/25) 30 sec wall sit 30 sec rest

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

220

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