Tag Archives: Power clean

WOD Friday September 11th

Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row

WOD Thursday August 20th

Warm up: Dynamic mobility / Empty bar work 20 minutes to build to a max: 1 Power clean 2 Hang power cleans 1 Power clean *This is a complex, hang on to the bar. 2. 8 Rounds for time: 8 Box step overs ( use dumbbells or kettlebells ) 8 Lunges ( hold the sameContinue reading “WOD Thursday August 20th”

WOD Friday Jully 24th

Warm up: X walk x 10 steps in each direction / Good mornings x 12 / Tuck jumps x 12 Deadlift: 3 Reps Every 2 minutes for 6 sets 2. 3 Rounds for time: 1 Power clean and jerk @ too heavy 10 Burpees 2 Power cleans @ too heavy 5 Burpees

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 Friday July 10th

Warm up: 30 Jumping jacks / 10 Toy soldiers / 10 Butt kickers / Empty barbell work Power clean: 8 x 1 @ 95 – 100% 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60 Hand planted Bench jumps