August 23rd, 2017 – Washed Up Athlete

Strength Hang Power Clean 4-4-4-4-4-4-4 Do not drop or let go of the bar. Select weights that allows you to hold onto the bar the entire time. Ring Rows 10-10-10-10-10 Complete between sets of Hang Power Cleans WOD 7 rounds for time: Row 250m 20 GHD Sit-ups Accessory 3 sets: Max Incline DB Press 200ft Suitcase … Continue reading August 23rd, 2017 – Washed Up Athlete

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August 22nd, 2017 – Washed Up Athlete

WOD Climb the ladders For the ladder pattern, with a running clock, perform 1 repetition in the first minute, 2 repetitions the 2nd minute, 3 repetitions the third minute, etc. until you cannot complete all repetitions within the minute. Front Squat Ladder *Clean weight from the floor at the beginning of each minute Use 3/4 … Continue reading August 22nd, 2017 – Washed Up Athlete