Monday 1/9 WOD

ANNOUNCEMENT: We have migrated softwares and this will be the final week of programming on our website. Please login to Kilo to access our daily workouts! 😊

Stallions:

1. Every :90s x 5 Sets – Building to tough load:*
   Clean & Jerk 1.1
2. 3 Rounds For Time (165/115):
   21/18 Calorie Echo Bike
   12 Power Cleans
   6 Push Jerks

*Perform 1 rep and drop it. Rest :15s and hit the next rep. Start with a moderate load on the bar and build.

Colts:

1. Every :90s x 5 Sets – Building to tough load:*
   (Power Clean + Front Squat + Jerk) x 1.1
2. 3 Rounds For Time (135/95):
   21/18 Calorie Echo Bike
   12 Power Cleans
   6 Push Jerks

Mustangs:

1. Every :90s x 5 Sets – Light to moderate load across:*
   (Hang Power Clean + Front Squat + Jerk) x 1.1
2. 3 Rounds For Time (75/55):
   18/15 Calorie Echo Bike
   12 Hang Power Cleans
   6 Push Jerks