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Strength
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Clean and Jerk
2 + 1 @ 60%
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 70%
The 2 cleans don’t necessarily have to be touch-and-go reps, but they have to be performed right away…no stepping away from the bar.
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WOD
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Complete 5 x 3:00 rounds of the following:
21 Kettlebell Swings, 70#/55#
14 Goblet Squats, 70#/55#
7 Burpees
Rest the remainder of the 3:00.
The faster you get done, the more you get to rest. This means you need to get after it. Don’t game the work cycles, attack it each round.
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Teamwork rowing makes rowing suck less!
The Hero WOD Wednesday is still going strong. Tonight will be Bradshaw. There were 16 folks who came last week for a brutally fun time! One of the ideas that was thrown around was for each person who attends tonight to write down the name of the hero WOD they’d like to do next Wednesday. The names will be placed in the hopper and next week’s WOD will be decided tonight. With that, consider showing up with something in mind.
If you plan on participating in the WOD on Wednesday night, please show up early to get warmed up. By early we mean 6:30, not 6:58. Once the 6pm WOD ends, you’ll need to set up your stuff, get a quick warm-up with the specifc movements, and get started. This way we can get finished and cleaned up by 8pm. Remember, the 7pm coach gets off at 8pm. Please respect their time!
