NEWS

  • MON WOD Recording: Here
  • COMMUNITY OUTREACH: Details HERE
    • Gordon Shelter Donations – Due by Wed 12/9. Decorating Thu 12/10 at 11am
    • Maynard Food Pantry – Donations 12/14-12/19. Assemble Baskets 12/19

WOD

Clean Complex

METCON

8 Sets, Every 2 Sets Add Weight
High Hang Clean + Hang Clean + Clean + Push Jerk + Split Jerk

MASTERS

8 Sets, Every 2 Sets Add Weight
High Hang Clean + Hang Clean + Clean + Push Jerk + Split Jerk

MOVE

8 Sets, Every 2 Sets Add Weight
High Hang Clean + Hang Clean + Clean + Push Jerk + Split Jerk

WOD GUIDANCE & GOALS
This workout is a great opportunity to dial in your form/technique for the clean and jerk(s)! Coaches will help you build to a moderately heavy (80%) weight to start your working sets. You’ll do 2 sets at that weight, then move up in weight for the next two sets. Continue the pattern of building up in weight, as long your technique looks good. Take a two minute rest between sets. By the end of this workout, ideally you’ll be around 95% of your 1 rep max (jerk could be the limiting factor.)

For those who haven’t done a clean complex with us yet (or those who just need a refresher), here’s a good article on the foundations of the high hang clean. Our coaches will review with you during our skill and technique warm up.

Post Weight to Comments.

HOME WOD

tabata
Push up
Sit Up
Squat
Burpee

ENDURANCE

Rest