WOD Blog

Wed, Nov 18

Happy Birthday Jazmin
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (658 days ago)

111820 workout


Cardio: Time
Workout

WARM-UP
2 SETS
25ft (or :20) Toe Walk
25ft (or :20) High Skips
25ft (or :20) High Knees
25ft (or :20) Butt Kickers

Into…

3 SETS
10 Elbow Punches
10 Air Squats
100m Jog

SKILL
5 SETS FOR QUALITY
3-Position Squat Clean*

*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean

-Keep Weight Light to Moderate-

(Score is Weight)

WORKOUT
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
100m Run

-Rest 1:00-

AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)|(115/75)
100m Run

-Rest 1:00-

AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)|(115/75)*

*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.

(Score is Rounds + Reps)

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