top of page
Search

Wednesday 12062023

Warmup

Whiteboard


Tabata -

Weighted glute bridges

Bar deadbugs

(55-135 )lbs for weighted Tabata

You pick your weight.



STRENGTH On a 10:00 clock:

3 hang power cleans– Build to a heavy set.– Rest ~2:00 between sets.


WOD

RX

For time:2 power cleans (105/155 lb)

50 double-unders

4 power cleans

50 double-unders

6 power cleans

50 double-unders

8 power cleans

50 double-unders

10 power cleans

SCORE: 

TOTAL TIME


LEVEL 2

For time:

2 power cleans (85/115 lb)

30 double-unders

4 power cleans

30 double-unders

6 power cleans

30 double-unders

8 power cleans

30 double-unders

10 power cleans

SCORE: 

TOTAL TIME


Level 3

For time:

2 power cleans (55/75 lb)

30 single-unders

4 power cleans

30 single-unders

6 power cleans

30 single-unders

8 power cleans

30 single-unders

10 power cleans

SCORE: 

TOTAL TIME



*Xtra work

3x10 ring dips

168 views0 comments

Recent Posts

See All

Deadlift Friday! Oh yeah baby. 14062024

Happy Friday everyone. We're going to finish the week strong with a higher volume set of deadlifts. As we build off of our new benchmark lifts, expect to see the volume go up to build some endurance.

Thursday Stretch Day 06132024

We've had a few big days in the gym this week. Look forward to a good stretch tomorrow, a nice AMRAP for those in need of a workout and a chance to work on some muscle up skills! We'll stretch for 20

"GI JANE" Wednesday 12062024

Hey! So, we have a killer workout on deck for tomorrow... "GI Jane" is as much of a mental flex as it is a physical test. I'll let you in on a little secret; we do hard things in the gym so we can lau

Comments


bottom of page