top of page

WOD 201110 - TUESDAY

WARM UP

6 AMRAP


30s Bike/ Row

4 L/R Upright Row

8 Med Ball Clean

6 Push Up with alt Toe Tap

8 Power Jacks



S/S

Clean Technique - Complex

6 Sets

1 Low Hang Clean - slightly below the knee

1 Hang Clean - slightly above the knee

1 High Hang Clean - at the hip


*Pause 3 seconds at each hang position.

*55-65% 1RM Squat Clean or light/moderate load

*limiting factor is high hang clean


WOD

The Chief

5 ROUNDS

3:00 AMRAP

3 Power Clean, 135/95#

6 Push-Ups

9 Air Squats

--REST 1 MIN between rounds--

107 views0 comments

Recent Posts

See All

WOD 211123 - TUESDAY

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli

Comments


bottom of page