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WOD

6
Aug

Friday – August 7th

Welcome to CLE Alex!

Strength:
15 minutes building to a 1RM power clean

WOD:
“Prime Time”
13 minute AMRAP:
2-3-5-7-11-13-17-19-23…
Deadlift 50% of 1RM
Toes to bar

5
Aug

Thursday – August 6th

Powerful hip extension!

WOD:
“Kelly”
5 rounds for time: *35 minute cap
400m run
30 wallball shot 20/14# to 10/9’
30 box hop 24/20”

4
Aug

Wednesday – August 5th

Find that happy place!

Strength:
5 superset rounds on a 3 minute clock:
3 push press (build from 100% of 1RM strict press to a 3RM)
7 back extension

WOD:
For time: *15 minute cap
21-18-15-12-9-6-3
Kettlebell swing 53/35#
Lateral burpee over kettlebell

3
Aug

Tuesday – August 4th

Going overhead!

WOD:
30 minutes alternating OTM:
Complex at 50% of 1RM clean and jerk Increase (if possible as you go through the rounds):
Power clean
Hang power clean
2 front squat
2 push jerk
30 second flutter kick
Max set of strict dip

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