workout of the day
02.23.2021
WOD
"JJ Watt"
On a running clock
at 0:00
5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans
4 bar facing burpees
5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans- below the knee
2-3 bar muscle ups/ 2-3 strict pull ups/ 5 ring rows
5:00 EMOM
1 rope climb/ 3 strict ring dips/ 2-3 strict pull ups
2 touch and go power cleans
3 box jump overs 30/24" or shorter box (bench) and clear the box- no touching
at 18:00 on the clock
take 12:00 to build to a heavy 1 rep power clean
*record both weight on clean*
10.06.2020
WOD
"Bottom Line"
20:00 E2MOM
0:00-2:00 complete one round of:
2 horizontal pause ring rows (3 sec. pause ring at the chest) or 2 bar muscle ups
4 strict ring dips or 6 box ring dips
8-12 alternating pistols
2:00-4:00 complete one complex- building load each round
1 x snatch grip deadlift
2 x hang snatch high pull
3 x power snatch
start at 60%
01.22.2020
WOD (25:00)
10:00 AMRAP
3 x squat cleans @ 75%
6 x strict ring dips
9 x KB sumo deadlift high pull 53/35
Rest 5:00 and put equipment away
then..
complete
5 rounds (10:00)
20 second all out sprint on the bike
1:40 rest