NEWS
POP UP CLINIC: TODAY Thursday (11.18) at 9:15a, James will be hosting another strength/oly clinic. The clinic will focus on Olympic Lifting, specifically the Bella Complex. The Bella Complex is: 1 clean + 1 shoulder to overhead + 1 front squat + 1 shoulder to overhead. Sign up on Triib!
WOD
“Apollonia”
AMRAP 20
15 Calorie Row
10 Power Cleans
5 Wall Walks
Weight: 155/105
AMRAP 20
15 Calorie Row
10 Power Cleans
5 Wall Walks
Weight: 115/75
AMRAP 20
12 Calorie Row
10 Hang Power Cleans
3 Wall Walks
Weight: 95/65
WOD GUIDANCE & GOALS
AMRAPs are an opportunity to try something new. For today’s workout, push to the row to complete the calories in around :60, or use a heavier weight for the power cleans (2-3 consecutive reps), or do all 5 wall walks. Choose one movement to push you outside your comfort zone. Target 5+ rounds.
Courtesy of PRVN
Post Rounds to Comments.
HOME WOD
AMRAP 20
400 Meter Run
10 Jumping Lunges
5 Wall Walks
ENDURANCE
Rest
5+21 MCx
Lovvvveed this wod!
🔥🔥🔥
4+3 85# wall walks not all the way to wall
4 + 22, MVx, thanks Pancho!
5+17MCx
You were flying!
4+25 MCx
135# Bella complex
Squat clean
Split jerk
Front squat
Split jerk
4+26 MCx
5+13 mcx
4+19 MCx
4+20. 125#. Few sketchy wall walks.
Great wod.
5 MCx
5 + 18 MA 50 shoulder taps per round.
4+ 15 mc- not close enough to the wall for rx
5+1 MCx
5+13 Mcx