Friday Workout: Clean Complex, Sprint, Ground to Overhead, CTB Pull-ups

The start of Tate's modeling career
The start of Tate’s modeling career

STRENGTH

10 Minutes to work up to a heavy single in the following complex:

Clean + Clean and Jerk + Thruster

Notes: Each movement starts from the floor (can drop bar if necessary)

WOD

Level 1

3 Rounds of:

  • Run x 100m (to street and back)
  • Db Clean and Push Press x 10
  • Ring Row x 10

Level 2

3 Rounds of:

  • Sprint x 100m (to street and back)
  • Ground to Overhead (135/95) x 10
  • Chest to Bar Pull-up x 10

ANNOUNCEMENTS

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!

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Workout in the Park!  August 17

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

10 thoughts on “Friday Workout: Clean Complex, Sprint, Ground to Overhead, CTB Pull-ups

  1. Complex: 70#
    WOD: 8:58 (rd1 55#, rd2&3 45#, rr’s)

  2. Complex:95#
    WOD: 8:35 (rd 1 75#, rd 2&3 65#, rr)

  3. Complex: 165
    WOD: 8:45

  4. complex: 95#
    wod: 10:21 rx weight, pull-ups

  5. Complex: 145
    WOD: 8:40 @ 115

  6. complex: 85#
    wod: 9:46 @ 65#

  7. 175#
    7:32 rx

  8. complex- 85#
    wod- 10+ min. @ 75#, otherwise rx

  9. Complex: 170#
    WOD: 8:53 rx (pull ups might not all have been fully chest to bar…)

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