Tag

cleans

WOD: “Tommy Mac” 2 Rounds 12 Burpees 12 Thrusters @ 115/75 12 Burpees 12 Power Snatch @ 115/75 12 Burpees 12 Push Jerk @ 115/75...

SKILL: 500m Row for Time WOD: 3 Rounds 21 KB Cleans – R 15 KB Snatch – R 9 KB Thrusters – R 21 KB...

SKILL: 60 sec Max Calorie Assault Bike WOD: 20 min AMRAP 20 Weighted Step ups @ 24/20″ & 45/25lb DB 10 Squat Cleans @ 95/65...

SKILL: Burgener warm up & prep WOD: 30 Rounds of Curtis P 1 Round of Curtis P is: Hang Squat Clean Right Leg Lunge (Bar...

SKILL: Agility Ladder Drills WOD: 2 Rounds 12 MB Cleans @ 20/14 24 Box Jump @ 24/20 48 KB Swings @ 24/16 kg 1000m Row...

WOD: “The Chief” 5 Rounds 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Air Squats -Rest 1 min bw rounds-

SKILL: 500m Row for time WOD: 5 Rounds 90 sec Wall Sit 15 DB Squat Cleans @ 50/35 -Rest 1 min b/w rounds-

SKILL: Rope Climb Technique – 2 min Max Ascents WOD: 3 Rounds 18 DB Power Cleans@ 50/35 15 DB Front Squats 12 DB Push Jerk

STRENGTH: OH Squat – 5 x 3 WOD: 2 Rounds 10 Pull ups 10 Ring dips 10 T2B 30 MB Cleans @ 20/14

SKILL: Dodgeball WOD: Partner Relay 30 Calorie Row each then AMRAP 1 Burpee Box Jump Over @ 24/20 1 Goblet Squat @ 24/16 kg 1...