1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

1.20.15 Tuesday WOD

January 19, 2015

DSC_0378

Warm up

800m row then,

21-15-9 of:

-Sit Up

-Air Squat

-Back Extension

Strength

Find a 3rm DeadLift

WOD

“Power Clean Party”

EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155.  Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text