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Our Blog

Wednesday 11.16.16 Workout of the Day

By cfpalmbeach | In WODs | on November 15, 2016

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Who’s excited for the Better Half Battle on Saturday?

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“Big Clean Complex” (25 Min Cap)

6 Rounds For Weight and Quality (Not for time):

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk

*The entire complex must be unbroken. 

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Core WOD

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WOD Tips:

-Today will be a different type of WOD, since you will be able to rest as needed between sets.  The goal with today’s workout is to work up to the heaviest weight that you can do all 12 movements without dropping the bar.  Prioritize your form first, and don’t worry about the weight until you are moving very well with the bar. 

-You should be resting about 3-4 minutes between sets in order to fully recover for the next set.  Don’t rush the recovery.  Take your time and then challenge yourself to move well during each unbroken set.  During the rest, you should be increasing the weight a small amount for the next set.

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