Month: March 2015

Wade whips the elbows around in warm-up.
Wade whips the elbows around in warm-up, and he’s got his feet right in his squat stance. Solid!

2-position clean complex (just below the knee, mid-hang) 1-1-1-1-1-1 @ 75%

Every minute for 10 sets:

Even minutes: 5 power cleans + max lateral bar burpees

Odd minutes: max box jump-overs

Ryan during 15.4. Great job!
Ryan during 15.4. Great job!

Strict press 8-8-8-8

5 rounds of:

10 strict pull-ups

10 strict ring dips

10 kettlebell swings (70/55 lb.)

35 double double-unders

Time cap: 20 minutes

Skills Session

Run for 20 minutes at an easy pace to wake up the legs after a winter of rowing indoors.

Turns out Jonathan's clean PR wasn't what we thought it was. Well done!
Turns out Jonathan’s clean PR wasn’t what we thought it was. Well done!

15.5

Row 27 calories

27 thrusters (95/65 lb.)

Row 21 calories

21 thrusters (95/65 lb.)

Row 15 calories

15 thrusters (95/65 lb.)

Row 9 calories

9 thrusters (95/54 lb.)

*Sunday Open competitors do half of each round (14, 11, 8, 5)