NEWS
- Summer Spirit Friday 7/14: Color Blocking!! Wear two different shades of the same color
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
Weight: 65/45
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. Compare Scores HERE.
MVx, 3:31 /2:52 /3:24, 35#
3:33/2:39/4:39 MCx
3:19 / 3:04 / 5:34 MCx
3:13/3:00/4:59
17:12 MCx
3:14 MCx
3:20 MCx
4:01 MC (10 sq cl thrusters)
3:49/3:10/5:24 (75#, 21 cal)
17:00 total / 75#, 24 cal
3:15/2:29/4:29 MCx
3:05 / 2:43 / 4:22 (95#)
30 cleans
30 push press (i effed up)
20 squat clean thrusters
3:11/3:10/5:12 mcx
18:03 (I think) 65#/21cal
3:31/3:00/4:36 45#
3:09, 2:56 , 4:31 mcx