NEWS
- GYMNASTICS SPECIALTY SEMINAR: Is TODAY Sat 2/5 with Dan Trainor. There are two sessions; one focusing on pull ups and toes to bar, the other focusing on muscle ups and handstands. Sign up for a session(s) via the link in our post.
WOD
“Accepted”
30 Power Clean
30/21 Calorie Row
Rest 3 Minutes
25 Push Press
30/21 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
30/21 Calorie Row
Weight: 115/75
30 Power Clean
24/18 Calorie Row
Rest 3 Minutes
25 Push Press
24/18 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
24/18 Calorie Row
Weight: 95/65
25 Hang Power Clean
20/15 Calorie Row
Rest 3 Minutes
20 Push Press
20/15 Calorie Row
Rest 3 Minutes
15 Hang Squat Clean Thrusters
20/15 Calorie Row
WOD GUIDANCE & GOALS
Thank you PRVN for another spicy number! The weight for every barbell movement should feel LIGHT! The cleans and push press can be done in sets of 20/10 or 11/10/9, and the squat clean thrusters in sets of 5-10. After each barbell movement, row as fast as possible to complete the calorie row (around 2:00). You get a 3 minute rest between the mini chippers so hold on to the bar for bigger sets and push your pace on the row! Target sub 4 minutes for each chipper.
Post Time to Comments.
3:23 / 2:51 / 4:46 MCx
3:54, 3:45, 5:38 MAX
3:11/2:33 (?)/3:47 (?) 55/21. Could have done 65# for first 2
3:24 / 3:23 / 4.50 mcx
3:20 / 2:38 / 5:14 mcx
15/15 —15/10–5s
(wrote wrong 3rd time on board)
95#, 30 cal row
3:30 / 3:10 / 5:17
3:15/2:22/3:57 MCx
3:08/2:24/4:29 MCx
3:01/2:42/3:22 MCx
75-65-55#, 30 cal row. Time math too hard
3:07/2:58/4:04 max
2:42/2:08/4:40 45#/18 cal
Correction: Last one was 3:40
2:51/2:28/4:18
65# 21c row
2:41/2:44/4:40
95# 30 cal row