News

Advanced WOD

January 23, 2013

Warm Up:  (2rds)

  • 5 Hang Cleans w/ Bar
  • 5 Front Sq. w/ Bar
  • 5 Push Press w/ Bar

*15 Min. to find your 3 Rep Max of Hang Cleans, Fronts Sq. & Push Press

WOD 1  

  • 40 Cal Row
  • 35 DU’s
  • 30 KBS
  • 25 CF Push ups
  • 20 DL   225/135
  • 15 Hang Cleans
  • 10 Push Press

WOD 2   (12 Min. AMRAP)

  • 30 Cleans   95/65
  • 30 Cleans   135/95
  • 30 Cleans    165/110

WOD 3   (5rds)

  • 4 Power Cleans   225/150
  • 8 HSPU
  • 24 Cal Burn
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