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February 25, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have Olympic Weightlifting at 5:30PM. WOD Classes will be at 4:45 and 6:30PM.[/creativ_alertbox]

Strength

8-5-5-3-3-1-1-1

Front Squat

Work up to a heavy max  Front Squat for the day.  Focus on keeping your elbows in front of the bar with your torso vertical throughout the lift.

WOD

AMRAP in 10 Minutes
Power Cleans 155/105lbs
EMOM 5 Burpees

The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform power cleans for the remainder of the minute.  Your score is your total number of power cleans completed by the end of the 10 minutes.

Off Ramp WOD

AMRAP in 10 Minutes
Power Cleans
EMOM 5 Burpees

Be sure to choose a weight that allows you to score multiple reps during each minute.

 

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