Posts tagged power clean
Workout of the Day -January 17, 2019

Front Squat 
1 (70%) - 1 (80%) - 1+ (90%)

WOD:

EMOM for 10min
3 Power Cleans

No break 

Then EMOM for 5min
13 WB (10 feet for men/9 feet for women)

Scores: LOWEST weight of Power Cleans and LOWEST weight of wall ball used.
If prescribed reps not completed during a min, an athlete MUST lower weight for the next round.

IMG_0393.jpeg
Workout of the Day - November 12, 2018

VETERANS DAY. 10-11 AM WOD ONLY

“Three Wise Man “

Three AMRAPs in 16 minutes

  • AMRAP in 4 minutes

  • 5 Hang Squat Snatch (135/95 lb)

  • 10 Bar-Facing Burpees

    Rest 2 minutes

  • Then, AMRAP in 4 minutes

  • 10 Power Cleans (135/95 lb)

  • 20 Pull-Ups

    Rest 2 minutes

  • Then, AMRAP in 4 minutes

  • 15 Box Jump-Overs (24/20 in)

  • 30 Wall Ball Shots (20/14 lbs)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

Scaling

Rx weights are shown above
The “Scaled” version uses a 95/65 lb barbell
The “Elite” version uses a 185/135 lb barbell

IMAGE.JPG
Workout of the Day - September 11, 2018

9/11 Memorial Workout For Time

  • 911m Row
  • 11 Box Jumps (Rx: 30/24, L2: 24/20)
  • 11 Push Jerks (Rx: 135/95, L2: 95/65)
  • 11 Burpees
  • 11 C2B Pull Ups (L2: 15 Banded Pull Ups)
  • 11 Power Cleans (Rx: 135/95, L2: 95/65)
  • 11 Handstand Push Ups
  • 11 Kettlebell Swings (Rx: 50/35)
  • 11 Toes-to-Bar (L2: 16 V Sit Ups)
  • 11 Deadlifts (Rx: 135/95, L2: 95/65)
  • 911m row
IMG_1945.JPG
Workout of the Day - Saturday June 23, 2018

Clean Complex E2MOM 10 (5 Rounds)

  • 1 Power Clean
  • 1 Hang squat clean
  • 1 Thruster                   

"Three Wise Men" 

AMRAP 4 Min

  • 5 Hang Squat Snatch Rx 135/95 L2 95/65
  • 10 Bar Facing Burpees

Rest 2 Min

AMRAP 4 Min

  • 10 Power Cleans
  • 20 pull ups

Rest 2 min

AMRAP 4

  • 15 Box Jumps
  • 30 Wall balls  

Three Brothers Jeremy, Beau and Ben joined the armed forces as a SEAL, Green Beret and Marine. They spent a Collective 1600 days deployed to combat zones. Both Jeremy and Ben Were KIA in Afghanistan.