“Clean & Bench…”

Thursday Was A Nice Little “Break” From The Heavy Weights…

Let’s Have Some Fun Today…

Nothing Too Too Heavy… Well… We’ll See… Could Be A Sneak Attack… This Was A Rough/Heavy Week…

Set Up A Bench … 2 Empty BarBells… One On A Rack… One On The Ground… And Possibly A Slam Ball…

Happy Friday!!!

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***Power Cleans… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-115lbs/F-85lbs…***

***Bench Press… M- Same As Power Cleans… F- ADV: 75lbs/Rx’d: 65lbs/Sx’d: 55lbs…***

***GHD Sit Ups… All Levels… MOD: MedBall Slams…***

20 Min TIME CAP!!!

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For Time:

21 Power Cleans

7 Bench Facing Jump Overs

14 Bench Press

42 GHD Sit Ups 

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15 Power Cleans

5 Bench Facing Jump Overs

10 Bench Press

30 GHD Sit Ups

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9 Power Cleans

3 Bench Facing Jump Overs

6 Bench Press

18 GHD Sit Ups

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5 Power Cleans

1 Bench Facing Jump Over

4 Bench Press

10 GHD Sit Ups… TIME!!!

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3…2…1…GO!!!

Mando

9.26.2019 WOD & Scores…