W.O.D. and Endurance Thursday 8/23/18

22
Aug

W.O.D. and Endurance Thursday 8/23/18

Reminder that we have yoga this morning (Thursday) at 10:15am with childcare!  We offer it twice a week!  Monday nights at 7:30PM as well!

Barbell Cycling

*Notice the push presses. No push jerks, which means no redip under the bar. To do the push press you’ll just dip and drive to complete your push press. Squeeze those glutes and quads at the top to ensure max potential and to avoid redipping into the jerk (coaches will demo and enforce 🙂


For total time:
21 Push Presses 135/95
21 Front Squats
21 Hang Power Cleans

Rest exactly 2:00

15 Push Presses 155/105
15 Front Squats
15 Hang Power Cleans

Rest exactly 2:00

9 Push Presses 185/135
9 Front Squats
9 Hang Power Cleans

Rest exactly 2:00

6 Push Presses 205/145
6 Front Squats
6 Hang Power Cleans

Post total times!

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 35 MIN CAP

2 – 4 – 6 – 8 – 10 reps and so on, climbing the ladder by two, as high as possible before time expires of…

Push Press 75/55

Front Squats 75/55

Hang Power Cleans 75/55

*Between each round you must row 10 calories

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