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hang power clean'S ARCHIVE

  • Wed.6.19.19

    By CoachBo | In WOD | on June 18, 2019

    Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 3 @ 85% WOD:  For time 400m run then 3 rounds: 10 Hang Power Cleans (75-115/45-75#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch

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  • Fri.8.24.18

    By CoachBo | In WOD | on August 23, 2018

    Warmup:  ROM, dynamic stretches, 5 x Jump Rope :20 singles/:40 double unders then 20 Squats 20 Step Ups @ 20″ 20 Scap Pull Ups 10 Inchworm + Push Up 1/side Hip Opener Complex 2 WOD:  For time: 25 Double Unders (4 x singles) 12 Hang Power Cleans (95-135/65-95#) 25 Double Unders 12 Front Squats (same as more »

    CONTINUE READING
  • Fri.5.25.18

    By CoachBo | In WOD | on May 24, 2018

    Warmup:  ROM, dynamic stretches, :30 squat stretch hold, 5 lunge + twist each leg, 10 PVC thrusters WOD: For time (use same bar and weight for everything 75-95/45-65) 800m Run 5 Front squats 10 Push Press 15 Hang Power Cleans 400m Run 5 Front Squats 10 Push Press 15 Hang Power Cleans 800m Run Cooldown: more »

    CONTINUE READING
  • Wed.5.16.18

    By CoachBo | In WOD | on May 15, 2018

    Warmup:  ROM, dynamic stretches, 5 x Jump Rope :20 singles/:40 double unders then 20 Squats 20 Step Ups @ 20″ 20 Scap Pull Ups 10 Inchworm + Push Up 1/side Hip Opener Complex 2 WOD:  For time: 25 Double Unders (4 x singles) 12 Hang Power Cleans (95-135/65-95#) 25 Double Unders 12 Front Squats (same as more »

    CONTINUE READING
  • Sat.7.8.17

    By CoachBo | In WOD | on July 7, 2017

    Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: 3 x 10 pass the block abs, roll out and more »

    CONTINUE READING
  • Sat.7.30.16

    By CoachBo | In WOD | on July 29, 2016

    Warmup: ROM, dynamic stretches, 500m row, 30 second wall sit, 10 Goblet squats, 15 Back extensions WOD: 7 min AMRAP: 10 Pull-ups 15 Box Jumps Rest 2 minutes, then 12 min AMRAP: 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Push Jerk (95/65) Cooldown: 3 x 10 pass the block abs, roll out and more »

    CONTINUE READING
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