Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
10 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Hang Power Clean 3RM
Against a 15:00 running clock work up to a 3 repetition maximum Hang Power Clean.
Hang Power Clean 5-5-3-3-3RM
Post sets/reps/loads to comments.
“Harry Henderson”
5 rounds for time
7 x Hang Clean
5 x Front Squat
3 x Push Press
Notes: Use 70% of an established 3 rep maximum/rep record for a working weight across the movements above. Adjust loads and scale movements as necessary.
Post scores to comments.
Hang Squat Clean 75×1
“Winter Weather Advisory”
8:46/ 60#
Power Cleans: 115#
Winter Advisory: 10:46 w/85#
Gollum: 8:42(?) 135#
My first time back in a month – Sorry I couldn’t give it my all… great WOD!
My first time back in a month – Sorry I couldn’t give it my all… great WOD!
Power Cleans: 125×3
Winter Advisory: #85 Time=5:18
Power Cleans: 125×3
Winter Advisory: #85 Time=5:18