SAT 9/15/18 STRENGTH WOD – Clean – OPEN GYM -9/11 Tribute WOD

Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Clean – Pause at the Knee – then – Deadlift
*1Clean – Pause at the Knee – then – Power Shrug
*1Clean – Pause at the Knee – then – Power Clean
*1 Power Clean
*1 Squat Clean

Clean – Pause at the Knee – then – High Pull
5 x 3

Clean – Pause at the Knee – then – Power Clean
3 x 3

Power Clean – then – Front Squat
5 x 2

Squat Clean
3 x 1

Barbell Back Rack Walking Lunge
3 x 10 (add 10# to last)

9/11 TRIBUTE WOD (DURING 10am OPEN GYM

  • 2001 meter Run
  • 11 Box Jumps (30/24 in)
  • 11 Thrusters (125/85 lb)
  • 11 Chest-to-Bar Pull-Ups
  • 11 Power Cleans (175/115 lb)
  • 11 Handstand Push-Ups
  • 11 Kettlebell Swings (2/1.5 pood)
  • 11 Toes-to-Bar
  • 11 Deadlifts (170/115 lb)
  • 11 Push Jerks (110/75 lb)
  • 2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.