WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Oct 21 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Raging Water(Time) Warm-up: 2 rounds not for time of: 500 meters of running, biking or rowing 10 PVC Pass throughs 10 steps of walking lunges with pvc pipe overhead 5 perfect push ups 7 power clean + push press, empty barbell Skill: 5 Minutes of double under practice *Focus on wrist speed, bouncing lightly on balls of feet, hands close to body 5 rounds for time of: 35 Double Unders 7 Strict Handstand Push-ups 5 Hang Power Clean & Jerks, pick load Hang Power Clean & Jerks- 55-65% 1RM Clean & Jerk Scaled: (Or coaches movement variation) 5 rounds for time of: 35 Single Unders 7 Push-ups (OR HSPU off a box or bench/pike press) 5 Hang Power Clean & Push Press, pick load Hang Power Clean & Push Press- 40-50% 1RM Clean & Jerk Optional: Clean Pull 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. 3-4x2-5 reps at 80-110% 1RM Clean
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