top of page
Search

MONDAY 12/11/23 (21-15-9)

4:15 PM

5:30 PM


TODAY'S WOD

18-minute running clock, complete:

21-15-9 reps of: Back Squat ♀ 95 lb ♂135 lb Lateral burpees over the bar AbMat Sit-ups



In the remaining time, establish a max weight of the complex:

Scaling: Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.

Beginner Option: With an 18-minute running clock, complete: 21-15-9 Thrusters Lateral burpees over the bar Sit-ups

♀ 35 lb ♂ 45 lb

In the remaining time, establish a max weight of the complex: 1 power clean + 1 hang squat clean

14 views0 comments

Recent Posts

See All

Comments


bottom of page