(215) 291-2968 Tuesday - Jan 26, 2021

WOD 102011: 9-7-5


Today we focused and the “Clean” hitting a heavy Clean on the minute for tens minutes. This Skill/Strength combo was a great opportunity for beginners and seasoned vets. The beginners really showed great determination with every lift, as for the Vets this gave our coaches the opportunity to start analyzing their Clean under the microscope.

Today we focused and the “Clean” hitting a heavy Clean on the minute for tens minutes. This Skill/Strength combo was a great opportunity for beginners and seasoned vets. The beginners really showed great determination with every lift, as for the Vets this gave our coaches the opportunity to start analyzing their Clean under the microscope. We saw a ton of improvement over those 10 minutes. Way to be!

As for WOD, we like them short and heavy, BOOM!

Warm Up
3 Rounds
5 Clean Pulls
5 Rack Delievery
5 Front Squats
5 Hang Power Cleans

Strength
Cleans, One Clean on the minute for 10 minutes
If not cleared on cleans then do from Hang Power Cleans

WOD
9-7-5
Muscle Ups*
Front Squats (155/115)

*Muslce Up Sub = 2 Pull Ups to 1 ring dip

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