FRIDAY, MARCH 27, 2015

Posts Tagged ‘squat cleans’

Workout of the Day: Friday 7-1-11

WOD 1: 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • 3/4 BW Squat Clean
  • GHD Sit Ups

Scaling: A/B: groups do 2x Ab Mat sit ups and scale clean weight to whatever is possible. Sub GHD 1:1 for Toes-to-Bar.


WOD 2: Tabata… (8 rounds of 20 seconds of max reps then 10 seconds of rest)

  • Lunges
  • Double Unders
  • Ball Slams (A: 20/10, B: 30/20 C: 40/30 E: 50/40)

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WOD Friday 1-21-11

10:00 AMRAP

  • 5 50′ Shuttle Runs
  • 5 Burpees
  • 5 Dumbell/Kettlebell Squat Cleans

10:00 AMRAP

  • 18 Box Jumps (18″)
  • 15 Sit Ups
  • 12 Pull Ups

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WOD Tuesday 1-18-11

“Badger” 3 rounds for time of

  • 30 Squat Cleans
  • 30 Pull Ups
  • 800m run

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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