Tuesday, 26 December 2018

December 26, 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

*MOBILITY (INCLUDED IN GROUP WARMUP)

 

TEACHING (10:00 - 20:00)

 

3-POSITION SQUAT CLEAN (20:00 - 35:00) 

Build to a Heavy 3-Position Squat Clean: 

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

 

TRANSITION + REHEARSAL (35:00 - 40:00)

 

STRATEGY + WOD (40:00 - 60:00) 

"Clean Sheet"

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (95/65)

 

Rest 3 Minutes 

 

AMRAP 3:

9/6 Calorie Assault Bike 

7 Hang Squat Cleans (115/80)

 

Rest 3 Minutes 

 

AMRAP 3:

9/6 Calorie Assault Bike 

5 Squat Cleans (135/95)

Please reload

Recent Posts

September 24, 2020

September 22, 2020

September 21, 2020

September 17, 2020

September 15, 2020

September 14, 2020

September 10, 2020

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com