Home / W.O.D. / 12/02/2022 Friday’s Workout

WARMUP

AMRAP x 4 MINUTES
4 Burpees
6 Alt. Lunges
8 Glute Bridge-Ups

Into…

1-2 ROUNDS (Time Permitting)
6 Clean Deadlifts
6 Hang High Pulls
6 Hang Muscle Clean + Elbow Punches
4 Clean Drop Drills*

*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.

STRENGTH

EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans

*Start Light and build past workout weight.

(Score is Weight)

WORKOUT

“ELIZA PLUS”

FOR TIME
27-21-15-9
Power Clean (135/95)
Ring Dip or HR Push-up

(Score is Time)



 
Share this page
 

Leave a Reply

Your email address will not be published. Required fields are marked *

 

 

 

BTS on Instagram

 

Workout of the Day

 

Blog Archives

 

Get in Touch with BTS