Search

Wednesday 1/27

Skill Work: Clean Complex

Complete 5 Sets of the following:

1 Clean + 1 Hang Clean


*Complex is to be completed unbroken.

*All squat cleans.

*Work up to a comfortable, moderate weight.

* Rest 60-90 Seconds between sets


Conditioning

“Surrender”

4 Rounds for time (14:00 time cap)

20 Pull Ups

20 Abmat Sit ups

10 Thrusters (115/80)


*Goal is to keep moderate intensity throughout the 4 rounds

*Pull Ups – Game plan how you want to maintain constant breaks throughout the 4 rounds

*Thrusters - Aim to go unbroken or a minimal number of breaks across the 4 rounds

21 views

Recent Posts

See All

Mon 5/10/21

CONDITIONING: "Andy Griffith" 12 min AMRAP x 3 | 40 minutes total 12 min AMRAP: 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP: 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP: 200m Run 30 Air Squ

Fri 5/7

CONDITIONING: "Quarterfinals WOD 5" For Time | 9 TC | 5-7 Target 9-6-3 reps of: Power Snatch (185/135) Burpee Box Jump Overs (30/24) ACCESSORY: 3 Rounds: 20 GHD Hip Extensions / pause glute bridges 10

Thur 5/6

CONDITIONING: "Don't Try To Understand It. Feel It." Teams of 2: For Time | 30 TC | 23-25 Target 100 Abmat sit ups 8 Rope Climbs / 32 Strict Pull-Ups 80/60 cal Assault Bike 80 Abmat sit ups 6 Rope Cli