Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the movements
WOD:
Big Clean Complex
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
*Each set consists of 12 reps, without dropping the bar (if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar). Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).
Post WOD:
Agile 8
CFS Brief:
If you are sick with a cough, sneezing, fever or Flu-like symptoms please do not come to the gym for 14 days or until you are better. We will happily pause your membership.
If you’ve used it or touched it please wipe it down thoroughly with our disinfecting wipes.
Please wash your hands thoroughly before and after WODING!
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 5 people.
Option 1: Team of 3
Option 2 Team of 4
Option 3 Team of 5
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 7 miles
Run 6.4 miles or 10,400m meters = (26) 400m runs
The row, ski, bike and run must be done in order. You must complete one before moving on to the next.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Semper Fi (slightly modified): 18+7
AMRAP20: 1 Burpee, 2 Box Jumps (24”), 3 KBS (20#…the heaviest they had), 4 Rope Pull Ups, 5 Push Ups, 6 Squats
The workout as prescribed used 70/53 KB and regular pull ups. I used the heaviest KB in the place and did rope pull ups, which are no joke. Also, this workout is supposed to be done with a weight vest for the first 10 minutes. Note to Frozen: program this one 😬
Worked up to 135# on the complex. This was a fun one trying to hang on as your grip gets smoked!
Big clean Complex
75
95
115
135
145
155
Fun 5:30!
20 Minute Run
Big Clean Complex (done on 3/14/20):
45,50,55,60,65,70
Then 10 minute double under practice
Then Tabata Handstand Hold