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WOD - Friday, 5/25/2018


With an empty bar or PVC:

4 Hang muscle cleans

4 Hang power cleans

4 Strict presses

4 Power cleans

4 Jerks (push or split OK)

x 3

A. Strength: 3 Position Power cleans (13:00)

Build to a heavy complex of:

1 High hang power clean + 1 Hang power clean + 1 Power clean

B. Conditioning: (19:00)

5 RFT:

6 Power cleans

6 BFBs

6 Front Squats

Rest 1:00 between rounds

Rx = 155/105

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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