Tag Archives: Power clean

WOD Monday October 8th

Warm up:  2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 8th”

WOD Friday October 5th

Warm up: Some pushin’ and pullin’ Bench press:  3 x 12 reps 2. Every 90 seconds for 6 sets: Hang power clean + Push press + jerk + jerk 3. 8 Rounds for time of: 8 Pushups 12 Air squats Cash out with a 200 meter run

WOD Monday October 1st

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Front Squat: 30 Minutes to find a 1 rep max 2. For time: 30 Calories on a thing 15 Power clean and jerks @ bodyweight 30 more caloriesContinue reading “WOD Monday October 1st”

WOD Tuesday July 24th

Warm up: 2 minute bike / empty bar work Find max weight on the “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). 2. EveryContinue reading “WOD Tuesday July 24th”

WOD Tuesday June 26th

Warm up: Jerk technique practice Power clean + jerk pyramid Partner up with someone: Start with a weight that is fairly challenging and do 1 power clean + 5 jerks Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasingContinue reading “WOD Tuesday June 26th”

WOD Wednesday June 20th

Warm up: Empty bar work Every 20 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 30 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 40 seconds for 10 sets: 1 Power clean and jerk Rest 1 minute add some weight Every 50 secondsContinue reading “WOD Wednesday June 20th”

WOD Monday June 18th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats 2. As many rounds as possible in 4 minutes of: 2 Wollymockers 20 Situps Rest 1 minute As many rounds as possible in 4 minutes of: 10 Pullups 10Continue reading “WOD Monday June 18th”