
Sat, 12/01/2018
"Clean House"
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95) in Time Remaining
2 Minutes Rest Between Rounds.
1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats
Scale Options
200 M Run
Power Cleans
MetCon Edition
Max DU/Singles instead of Squat Cleans Notes: Within these four minute windows today, looking for athletes to choose a barbell weight that they are able to complete at least 12+ unbroken squat cleans

Wed, 11/01/2017
Squat Clean
Build to Heavy Single
followed by…
“Four Wheeler”
2 Rounds:
400 Meter Run
15/10 Calorie Row
12 Squat Cleans (115/80)
L1
Sub 200 Meter Run
Sub Power Cleans Notes: Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. The goal of building to the heavy is to develop good habits and positioning. When going heavy, looking to climb in weight, but only so far that you are maintaining crucial points of performance. Within the

Tues, 10/10/2017
“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
L2
Sub 30 Seconds DU attempts
or 60 singles
L1
200 M Run
60 Singles
9 Hang Power Clean Notes: Looking to choose a weight on the barbell that you can perform 15+ repetitions unbroken when fresh. Focus today is pushing the movements that occur inside the gym. Try and do barbell in 2 or fewer sets. This is done by using the runs as a slight recovery. No matter how slow the run is, athl

Tues, 09/05/2017
“Double Dip”
AMRAP 15
50 Double Unders
18/12 Calorie Row
15 Dumbbell Hang Squat Cleans (50/35)
L2
Sub 1 min DU attempts or
100 Singles
L1
70 Singles
15 Barbell Hang Cleans (95/65) Notes: DB Hang Squat Cleans isn't seen very much, but it's a great movement to practice. Pick a weight you could do 20 plus times unbroken when fresh. The goal is a consistent pace for 15 minutes. #WOD #doubledip #doubleunders #du #calrow #calorierow #db #dumbell #hangsquatclean #clean

Wed, 08/30/2017
A) Weightlifting Wednesday
3-Position Clean
“Drop Dead”
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105) Notes: Hey, weightlifting! Some practice on cleans before a very fast WOD. Short bursts with short rest works a very specific energy pathway. Score is total reps. #WOD #clean #3positionclean #deadlifts #situps

Fri, 08/18/2017
A) Clean and Jerk
RX
70%x2
75%x2
80%x2
85%x1
(90%/1) 3
Clean Pull
(107%/3) 4
L1
Clean and Jerk
5x2
Class:
DU, C2B, Front Squat B) "21-15-9 Twice"
RX
21-15-9
DB Snatch (50/35)
Cal Row
- then immediately - 21-15-9
Box Jump Over (24/20)
Pull-Ups
L1
Sub 18-12-6
Sub barbell snatch or DB push press #WOD #Clean #Jerk #CleanJerk #CleanPull #21159 #Snatch #Row

Tues, 07/11/2017
A) Clean Complex
8 Min EMOM
RX
Clean DL + Hang Squat Clean + 2 Front Squat
L1
Clean DL + Hang Power Clean + 2 Front Squat B) For Time (16 Min Cap)
RX
25 Cal Row
25 Toes 2 Bar
25 Burpees
25 KB Swings (70/53)
25 DB Thrusters (35/25)
25 Cal Row
L2
Sub Hanging Knee Raises or Knee to Elbow
L1
15 instead of 25
Sub Situps
Sub Russian Swings
Sub MB Thrusters or Air Squats Notes: For the Cleans, focus on fast feet and elbows. The WOD has a lot of different mo

Mon, 06/26/2017
A) Clean and Jerk Complex
7 Min EMOM
RX
Clean DL + Hang Clean + Jerk
L1
MB Clean DL + MB HP Clean + Push Press B) 21-15-9
RX
Deadlift (225/165)
Burpees Notes: You can build to a heavy lift as you go. Any press outs or fails means droping the weight back down and drilling the technique. The deadlifts should be done in 2-3 sets at the most. If you have to do singles, the weight it too heavy. #WOD #EMOM #Clean #CleanDeadlift #HangClean #Jerk #Deadlift #Burpees

Monday, June 19th, 2017
A) Clean Jerk Complex
E2MOM x 10 Min
RX
Clean DL + Hang Clean (full) + Power Jerk + Full Jerk
L2
Clean DL + Hang Clean + 2 Power Jerks B) 21-15-9
RX
DB Thrusters (45% Body Weight)
Box Jump (24/20)
Toes To Bar
L2
Sub Knees to Elbows or Knee Raises
L1
Sub Sit Ups for T2B
Sub MB Thruster Notes: For the Clean Jerk Complex, if you press out of fail a lift, drop the weight. Drill technique. DB thrusters are very different movement than when done with a bar. T

Friday, June 16th, 2017
7 Min EMOM
Cleans x 3 "Jack"
20 Min AMRAP
RX
10 Push Press (115/85)
10 KB Swing (53/36)
10 Box Jump
L1
Sub box step ups Notes: "Jack" is Hero WOD. Army Ssgt Jack Martin III died in 2009. We honor his service and sacrific by giving a great effort in today's WOD. Choose a weight you can move efficiently. If you want to try and Rx, keep your form and safety as priority 1. For A movement, cleans are done cycled, not in singles. Build to a heavy 3x. #WOD #PushPress