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WOD - Friday, 12/29/2017


3 Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
x 2

2 High hang Cleans
2 Hang Cleans
2 Cleans

x 2

A. Strength: 3 Position Clean (15:00)
Build to a heavy 3 position clean

B. Conditioning

3 RFT:
15 Chest to Bar Pull-Ups
12 Barbell Facing Burpees
9 Squat Cleans (135/95)

Time Cap 15:00

Extra Credit: ARMS!
Superset x 3
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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