Cleans and Valentine's Day WOD
Happy Valentine’s Day Everyone – Come in for your Valentine’s Day WOD!
Show your body you LOVE it by coming in today and working out! Love is all around!
–Emilie
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Friday’s Workout
Clean Work –
Beginner – Hang Power Clean from Position 1- work skill at light-medium weight
Intermediate – Hang Power Clean from Position 2 – work up to 3 reps at medium weight, perform 5 sets of 3
Advanced – Hang Power Clean + Push Jerk – Find 1 RM
Happy Valentine’s Day WOD – Everyone Loves Burpees!!
(20 Minute Time Cap)
14 Burpee* Pull-ups
14 Burpee Wall Balls (20/14)
14 Burpee Broad Jumps
14 Burpee KB Swings (35/53)
14 Burpees with Plate (45/25) (Start with plate overhead, plate goes to floor, then back up overhead)
14 Burpee Box Jumps (24/20)
14 Burpee Twisting Push-Ups (1 side = 1)
14 Burpee High Jumps (12″ above highest reach)
14 Burpee Slam Balls
14 Burpee Toes-to-Bar
14 Burpee Bottom-to-Bottom Squat Jumps (DEEP AND HIGH!!)
14 Burpee Wall Walks (burpee with your back to the wall, at the bottom of the burped, walk up the wall. Sub burpee inchworms)
14 Burpee-over-the-ball (do your burpee, jump laterally over your wall ball, back and forth, 1 side =1)
14 Burpee Double-Unders
*sub burpees with NO push-ups as a scaling method
2014 02 13