5.7.19

Strength 5 min EMOM 3 Power Clean (touch and go reps) 1 min rest

3 min 1 Power Clean every 20 seconds 1 min rest

3 min EMOM 1 Power Clean (AHAP)

Wod 4 Rounds 2 min 30 seconds of work followed by 1 min rest 8 Push Press 115/80 25 Sit-ups 8 Push Press with your remaining time: Row for Calories *score your total calories rowed*

0 views0 comments

Recent Posts

See All

1.27.21

WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

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