top of page
Search

June 28th WOD


Strength- Power Clean and Split Jerk 8 x 1 at 75% clean and Jerk Max *If you do not know 1 rep. Work to heavy 8 singles. Wod- You have the amount of time to complete each set. If ou do not make it, your workout is over and done. For instance if you do not get 60 dubs and 6 Power cleans before 6 minutes you are over. Just like opens wod standards.. Every interval you beat... you get 2 more minutes. . 0-2 Minutes 20 Dubs 10 Power Clean (135-95) (95-65) 2-4 Minutes 40 Dubs 8 Power Clean ( 155-105) (115-85) 4-6 Minutes 60 Dubs 6 Power Clean (185-125) (135-95) 6-8 Minutes 80 dubs 4 Power Clean (205-145) (155- 105) 8-10 Minutes 100 Dubs AMRAP power Clean (225-155) (185-125) In order to get an rx or rx+ you need to at least get 5 Cleans of the last tier! 


32 views0 comments

Recent Posts

See All

MONDAY APRIL 15TH WOD

STRENGTH: PUSH PRESS: FIND A 3 REP MAX CONDITIONING: 5 Rounds 15 Push Press(125/85) (115/75) 10 Box Jump Overs (24/20) 5 Pull ups

Saturday April 13th WOD

Partner WOD: For time: Buy-in: 1200m row (split) Then, 20 rounds of: 10 KBS (70/55) 8 Back Squats 135/95 lbs, 6 Alt DB Snatches (50/35) 4 Toes to bars Then, buy-out: 1200m row (split) Partners will al

Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats

bottom of page