Category Archives: WOD

BENCH PRESS

BENCH PRESS Weightlifting Bench Press (Weight) Press 3×8 superset set with Strict Pull-Ups "Cluster" Sets for example (3 X 5,4,3) Rest :25 secs between sets so 5 rest 25 sec then 4 rest 25 sec etc and 2:00 between "clusters." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that […]

CLEAN

CLEAN Weightlifting Clean (3 Positon Clean – top down) Metcon (Time) 30 sit ups 20 walking lunges 10 cleans 50/30kg Run 200m 30 sit ups 20 walking lunges 8 cleans Run 200m 30 sit ups 20 walking lunges 6 cleans Run 200m 30 sit ups 20 walking lunges 4 cleans Run 200m 30 sit ups […]

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