Tuesday 3/7/17 - Heavy & Quick

March 7, 2017

 

MAIN WOD

M-1: Clean

*Build to a Heavy

*Possible New 1 Rep Max

 

M-2: 3 Rounds For Time:

7 Double Kettlebell Clean & Jerk, (M/55-70 F/35-45) Heavy

5 Muscle-Ups -> Lower MU # -> 7 Strict Pull Ups, 7 Strict

Ring Dips (or box dips on DB’s)

--12:00 Time Cap--

 

L2: 3 Rounds For Time:

7 Double Kettlebell Clean & Jerk 45#/25# (Heavy)

2 Muscle Ups

--12:00 Time Cap--

 

L1: 3 Rounds For Time:

7 Double Kettlebell Clean & Jerk 35#/18# (Heavy)

7 Strict Pull Ups, 7 Strict Ring Dips (or Banded Strict Pull Ups + Box Dips on DB’s)

--12:00 Time Cap--

 

FITNESS CLASS

F-1: Low Hang Clean + Front Squat

Build to a Heavy Complex

 

F-2: 12:00 AMRAP

5 Pull Ups

10 Push Ups

15 Box Jumps

Please reload

Featured Posts

Spotlight on Joe H: Once an Athlete, Always an Athlete

December 22, 2016

1/10
Please reload

Recent Posts
Please reload

Archive