clean – Page 14

WOD Monday March 24th

Warm up # 1 1. Back squat: 2 reps every 2 minutes for 12 minutes 2. Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bar 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups

WOD Friday February 21st

Warm up # 5 From the mind of: “Lee” For total time: Take 10 minutes to establish a 1 rep power snatch Directly following the 10 minutes: take 2 minutes to do as many power cleans as possible with the final weight of your snatches. Rest 3 minutes 30 clean and jerks @ 135 lbsContinue reading “WOD Friday February 21st”

WOD Friday February 14th

Warm up # 6 1. Clean and jerk: 1,1,1,1,1 2. Max reps clean and jerk in 5 minutes @ 80% of your best single from today.

WOD Thursday January 30th

Warm up # 6 1. Clean and jerk: 1 rep every 90 seconds for 12 minutes 2. For time: 400 meter run 30 shoulder to overhead @ 115 lbs 30 Glute ham sit ups 30 shoulder to overhead @ 115 lbs 400 meter run

WOD Friday January 10th

Warm up # 2 6 rounds for time of: 400 meter run 6 Clean and jerks @ 3/4 body weight 2 Muscle ups

WOD Wednesday December 18th

1. Hang clean: 2,2,2,2,2 2. 5 rounds for time of: 5 Ring handstand pushups 5 Hang cleans @ 165 Who the heck is this guy?

WOD Monday December 9th

Don’t forget!!! This Saturday at the Reebok Outlet store in Ellenton, we will be doing a workout at 8 am. It will beginner friendly so bring a friend and get 40% off everything in the store if you participate! 1. Back Squat: 5,5,5, max reps at 85% of last set of 5 2. For time: 15Continue reading “WOD Monday December 9th”