WODs

Previous WOD's

  • Friday
  • A. Strength
  • Back Squat: 4 sets x 5 reps @ 75% + 10-15lbs.
  • B. Met-Con
  • EMOM x 5 min
  • 5 Power Cleans @ 50%
  • rest 1 min.
  • EMOM x 5 min
  • 4 Power Cleans @ 60%
  • rest 1 min
  • EMOM x 5 min
  • 3 Power Cleans @ 70%
  • *If you don't have a 1RM then start at a weight that is challenging but do able. Add weight each emom.
  • C. Extras
  • 30/20 Strict Pull-ups
Posted on: January 30, 2015

Previous WODs

  • Friday
  • A. Strength
  • Back Squat: 4 sets x 5 reps, Build up to a moderately heavy weight and complete all sets at that weight.
  • B. Met-Con
  • EMOM x 5 min
  • 5 Power Cleans, 75/55
  • rest 1 min.
  • EMOM x 5 min
  • 4 Power Cleans, 95/65
  • rest 1 min.
  • EMOM x 5 min
  • 3 Power Cleans, 115/75
  • *Scale the weight that is challenging but do able. Add weight each emom.
  • C. Extras
  • 30/20 Banded Chin-ups
Posted on: January 30, 2015

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