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WODs

Front Racked Barbell Box Step Up : 10 Rep Max

Record your best Front Racked Barbell Box Step Up 10 Rep Max lift.

• Aim for 5-10 more pounds than last time • make sure you rest at least 2 minutes between attempts • no more than 2 attempts per leg

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5x RFT: Assault Bike Calories and Power Cleans

5 rounds, each round for time, of: 10/7 Assault Bike Calories 5 Power Cleans, 135/95 lbs Rest 0 secs between each round.

Transitional Anaerobic Power Endurance E2MO2Mx5 10/7 Cal Bike 5 Power Clean (135/95) • These should be performed at 100% intensity to improve your power output • Aim to do all the power cleans unbroken • Rest should feel incomplete but enough to hit it hard each time Power Clean load should be about 50-60% of power clean 1RM or a load challenging for 5 but not so challenging that you end up doing singles Tutorial on how to use the assault bike in the link below https://youtu.be/BpTw9S4QLYI

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Low Hang Power Clean : 5x3 at 75% 1RM

Low Hang Power Clean 5x3 at 75% 1RM Rest as needed between sets.

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Clean : 1 @ 80%, 1 @ 80%, 1 @ 80%, 1 @ 85%, 1 @ 85%

Clean 1x1 at 80% 1RM Clean 1x1 at 80% 1RM Clean 1x1 at 80% 1RM Clean 1x1 at 85% 1RM Clean 1x1 at 85% 1RM Rest as needed between sets.

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Clean Pull : 3 @ 90%, 3 @ 90%, 3 @ 90%, 3 @ 95%, 3 @ 95%

Clean Pull 1x3 at 90% 1RM Clean Pull 1x3 at 90% 1RM Clean Pull 1x3 at 90% 1RM Clean Pull 1x3 at 95% 1RM Clean Pull 1x3 at 95% 1RM Rest as needed between sets.

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Nothing assigned for April 24, 2019