Warm-Up
Coach’s choice
WOD prep
Prep the barbell movements
WOD
Barbell Mile (30 minute Cap)
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter run
50 Hang Cleans
400 meter run
50 Hang power snatches
400 meter run
All movements are performed with a Barbell (45,35)
*Scale to 15 lb bar or PVC if needed.
Option 2:
15 Back Squats
15 Front Squats
15 Overhead Squats
400 meter run
15 Shoulder Presses
15 Push Presses
15 Push Jerks
400 meter run
25 Hang Cleans
400 meter run
25 Power Snatches
400 meter run
Post WOD:
Foam roll for 5 minutes.
Endurance & Stamina
CFS Brief:
Barbell Mile: 24:52 Rx
If you are thinking about this WOD – go do it!! Really great workout that challenged just about everything from head to toe. Great group at 6:30 with everyone getting after this one. Shout outs to Becka, Melissa, and Ilana for keeping this fun! Thanks CJ!!
Fun WOD to come back to after a week long vaca and bad food decisions.
20:55 RX
This one is won/lost in the Hang Cleans/Snatches
Yea buddy! Welcome back!
27:58 RX
Started strong with the squats and then it all went downhill for me! But I’m glad I was there to do the work and be inspired by the people around me that just kept the barbell moving!