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Warm-up 5 Rounds (steady) Burpees – 40 seconds Rest – 20 seconds Pull-ups (strict as possible) – 5-8 or 40 seconds Rest – 20 seconds Heavy Week 5 of 8 Begin warming up for the workout If desired, post scores to comments!
Warm-up 5 Rounds (steady) Burpees – 40 seconds Rest – 20 seconds Thrusters (45#/35#) – 40 seconds Rest – 20 seconds Heavy Week 5 of 8 Begin warming up for the workout If desired, post scores to comments!
Warm-up 7 minutes (steady) Hip Flexor Stretch – 20 seconds per leg Hang Muscle Cleans (45#/35#) – 5 Front Squats (45#/35#) – 5 Pause Jerks (45#/35#) – 5 NOT-Heavy 5 Rounds 1 3-Position Clean + 1 Jerk every 2 minutes Time Cap 20-25 minutes If desired, post scores to comments!
Warm-up 7 minutes (steady) Hang Muscle Cleans (45#/35#) – 10 Forearm Stretching – 10 seconds Boot Strappers – 10 Pause Split Jerks (45#/35#) – 5 Heavy 5 Rounds 1 3-Position Squat Clean (hips/above knees/floor) + Split Jerk every 2 minutes Regular WOD Every Minute 5 Rounds a) 3 Cleans + 1 Jerk 5 Rounds b) […]
Warm-up 7 minutes (steady) Front Squats (45#/35#) – 10 Pause Push Press (45#/35#) – 5 Pause Jerks (45#/35#) – 5 Lat Stretching – 10 seconds per arm Heavy Find a 2RM Jerk Regular WOD At the top of each minute 8 Rounds Odd minutes a) 1 Clean + 2 Jerks (80%) b) Double-Unders until 45 […]