NEWS
- NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun begins Tuesday, Sept 7th. Details HERE,
- LABOR DAY SCHEDULE:
- Monday 9/6: 8a and 9a classes only
WOD
Clean Complex
On the 3 Minute for 10 Rounds
1 Clean +
1 Hang Clean +
1 Jerk
On the 3 Minute for 10 Rounds
1 Clean +
1 Hang Clean +
1 Jerk
On the 3 Minute for 10 Rounds
1 Clean +
1 Hang Clean +
1 Jerk
WOD GUIDANCE & GOALS
HEAVY DAY, with a twist of technique for your Friday! Coaches will help you build to 50% of your 1 rep max clean and jerk. They’ll then set a clock, and on the 3 minute you’ll perform the complex above (your choice whether you want to squat or not.) Every three minutes you’ll also add weight, as long as the complex looks technically sound. Record weights to comments.
Post Weight to Comments.
HOME WOD
10 Rounds
10 pushups
20 sit ups
10 squats
20 lunges
ENDURANCE
5x800m, rest 2:00
Built from 65# and ended at 140#
86#, failed jerk at 90 🙁
185#
135# complex w/ squats
Hit 140# squat clean a few times but couldn’t get the hang.
Foundations
165# FS
Clean Complex – 190# (failed hang on 200#)
Build Up – 115#, 135#, 155#, 165#, 175#, 175#, 180#, 185#, 190#, 200#
Foundations –
Front Squat –
135# x 5
185# x 3
205# x 1
225# x 1
235# x 1
245# – Failed
135-155-175-185-195
205-215-225-230-235
started squatting the hang clean round 7 or 8.
super big energy at the 8:15 … great crew
65-75-80-85-90-95-95-95-100-100. Good learning
225#
135# – 185# – 195# – 200# – 205# – 210# – 215# – 225# on repeat; didn’t really clean it all the way up to the shoulders and didn’t feel that strong underneath the bar today.
140#
165#
FS: 195#