Coach RobAug 29, 20191 min readWOD for Friday 190830SQUEAKY CLEAN3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85 STRENGTHClean Complex Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean
SQUEAKY CLEAN3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85 STRENGTHClean Complex Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean
WOD for Friday 240426ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST
WOD for Thursday 240425DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo