Wednesday, Nov. 16, 2022

cfelation
Nov 16, 2022
1 min read

Skill: 30 GHD's

500m Row for time

WOD:

5 Rounds -20 min time cap!!!

5 Power Cleans (70% 1RM)

10 GI Janes

15 KB Swings (35/53)

10 DB Snatches (35/50)

5 Power Cleans (")

1 min REST

THIS IS IT: Cleans try based on 70% one rep max. We are still Deloading, looking to get round done in about 4 mins!!! If it's taking you five minutes or longer please reduce your weight! Last 2 mins-no rest!!!

Recent Posts

See All

Monday June 15, 2026

Warm up 3 mins Bike/row 3 rds of 10’s JJ’s T-claps Pogos Lunges Bicycles Dying Bugz Hollow Rocks PVC :30 Orbits :30 Pass Thurs :30 Tri p

Sunday, June 14, 2026

Warmup: Run 1 lap :15 jumping jacks 10 pushups :15 jumping jacks 10 alternating lunges (10 each leg) :15 jumping jacks 10 alternating plank shoulder taps (10 each side) :15 high knees 10 air squats :1

Sat. June 13, 2026

WOD 21-15-9-3 of Power Cleans (105/145) Box Jumps Rest 2 mins Then, 30 DB Snatches for time

Comments