Monday Workout: Power Cleans, Row/Burpee Sprint

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Father/Daughter Team!

STRENGTH

5 Sets, Every 90 Seconds:

  • Power Clean (“touch and go”) x 5

Notes: Add weight each set as possible. If still new to the movement, keep the focus on your technique rather than touch and go reps.

WOD

Level 1

For Time:

  • Row x 500m
  • Burpee x 40

Level 2

For Time:

  • Row x 500m
  • Burpee to 6″ Target x 40

Notes: Touch target with both hands.

Post Your Scores to Comments!

ANNOUNCEMENTS/UPCOMING EVENTS

1. We have our final Bring-A-Friend day this Wednesday (May 13)!
2. Memorial Day “Murph”!  May 25, 2 class times: 10am and 5pm. RSVP HERE
3. Check this out for more announcements and upcoming events!

8 thoughts on “Monday Workout: Power Cleans, Row/Burpee Sprint

  1. 175
    row 500 in 1:34
    sub peck deck stuff for burpies

  2. Cleans up to 130#
    WOD: 4:44

  3. PC: up to 105#
    WOD: 4:54

  4. 3 @ 175#
    4:18

  5. 85,95,105,115,125
    4:36 subbed run for row

  6. to 195
    3:44

  7. PC: up to 155
    WOD: 3:58

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