NEWS
- FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE. ONLY 3 SPOTS LEFT!!
WOD
“Without You”
3 Rounds:
400 Meter Run
21 Box Jumps (24/20)
12 Cleans (165/115)
WOD Guidance & Goal: Aim to finish this workout around 12-15 minutes. Choose a weight for the cleans you can do 4 consecutive reps.
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ENDURANCE
1000m easy
200m moderate
300m fast
100m easy
:90 rest
800m easy
200m moderate
300m fast
100m easy
:90 rest
600m easy
200m moderate
300m fast
100m easy
:90 rest
400m easy
200m moderate
300m fast
100m easy
:90 rest
200m easy
200m moderate
300m fast
100m easy
:90 rest
BARBELL CLUB
Hang Snatch (knee)
build to heavy set of 3
Front Squat
7×3 at 80-85%
13:10, 85#
Happy bday, Brett!!
20:54 – step ups, 65#
15:13 85# cleans (sets of 6)
18:10 Rx
HBD Brett!
14:31 / 125#
14:04 Rx
14:53 Rx
12:25 w/ 115
El Guapo
14:08 75#
13:40 90#
16:12, 95#. Sets of 4, 1st attempt at cleans in a while — felt good!
12:49Rx
broke all cleans. 8/4,8/4,6/6
next time try to go unbroken.
15:23
Cleans 6/5/4 on the first 2 sets and then 5/3/2/2 (really trying to work on taking less rest- I often rest way too long)
11:30 85#
17:20 125#. First round squat cleans. Mistake. fast singles.
HBD Brett!!
12:56 85#
14:28 rx
15:16. 20c Bike/stepups/65#
17:36 – 20 cal ad, step ups
HBD Brett!
13:06, alt 25# db bicep curls (12 each arm, total of 24 per round).
HBD Brett!
11:58rx
13:24 rx
12:21 Rx
16:23 RX
14:06 165# round 1 / 135# rounds 2&3
16:44 rx
16:46- 85#
Barbell- 70# snatch (heaviest set)/ 7×3 FS @ 125#
14:25 80#
16:30 95#/StpUps
Barbell: 65# Snatch/135# 2×3, 5×3 145# Front Squat
14:11- 105#
BBC- Snatch 90#X3, 95# X2, Front squat 155#
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