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WOD - Friday, 12/15/2017

1RM Clean and "Elizabeth"


With an empty bar or PVC

3 Hang muscle cleans

3 Front squats

3 Power cleans

3 Tall cleans

3 Cleans

x 3

A. Strength: Clean (18 minutes)
Establish a new 1RM

B. Conditioning
For time
Cleans (135/95)
Ring Dips

Time cap: 12:00

Extra Credit: ARMS!

Superset x 3 

21* Barbell Curls (21s)*

25 Banded Tricep pull downs

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.

  • 1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
  • 2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
  • 3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
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