clean – Page 2

WOD Friday October 30th

Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 GHD sit ups Deadlift: Find a max for the day. 2. “Elizabeth” 21,15,9 reps for time of: Cleans (squat) @ 135 / 93 Ring dips

Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5 Every 3 minutes for 10 sets: 1 Power clean and jerk 2 Muscle ups or something else 1 Clean and jerk 2 Muscle ups or something else 2. For time: 30 Calorie row

WOD Wednesday August 26th

Warm up: Get ready to lift weights / Dynamic mobility / Empty bar work Every minute on the minute for 6 Minutes: Do 1 clean and add 1 front squat every minute. The last set should be 1 clean + 5 Front squats Rest 1 minute: Repeat with heavier weight Rest 1 minute: As manyContinue reading “WOD Wednesday August 26th”

WOD Monday July 13th

Warm up: 2 minutes on a thing / 1 minute squat hold / 10 kang squats / 1 minute squat hold Back squat: find 1 rep max 2. For time: 10 Power clean and jerks 10 Power cleans 10 Cleans 10 Front squats 10 Deadlifts

WOD Wednesday July 1st

Warm up: Band work / Empty barbell work For time: 12 Rounds of: 1 Clean and jerk ( Ascend in weight ) 2 Muscle ups Directly into 6 Rounds of: 1 Clean (Ascend in Weights ) 10 Handstand pushups

WOD Tuesday June 9th

Warm up: Band pull a parts / Pushups / Ring rows Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2. For time: 12 Front squats 12 Power cleans 12 Jerks 12 Cleans

WOD Monday June 1st

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Every 3 minutes for 5 sets: 3 Front squats + 3 Back squats First set should be about 70ish % of your best front squat. Go up from there. 2. For time: 20 Burpees 10 Power cleans 10 Cleans 20Continue reading “WOD Monday June 1st”

WOD Wednesday May 6th

Warm up: Empty bar work For time: 10 Power snatches @ kinda heavy 10 Snatches @ Heavier 10 Power clean and jerks @ Heavier 10 Cleans @ heaviest * Every 90 seconds beginning @ 0:00 do 5 Burpees

WOD Tuesday March 10th

Warm up: lunges / jumping lunges / light banded shoulder work Every 3 minutes for 6 sets: Handstand hold x the right amount of time + The right amount of Kneeling squat jumps ( looking form 90 ish seconds of total work per round ) 2. For time: 20 Hang power cleans 20 Front squatsContinue reading “WOD Tuesday March 10th”

WOD Wednesday February 26th

Warm up: 500 meter row / Warm up your cleans 5 Rounds for time: 200 meter row 12 Toes to bar 12 Box jump overs 12 Handstand pushups *Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )

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