Purpose Gym
   

WOD for Thursday July 5, 2018

“Definition of a really good workout: when you hate doing it, but you love finishing it.”
– Unkown

W/U:
30’ Spiderman crawl
8 Offset push ups ea side
w/ Empty BB
8 Shrugs
8 jump n shrug
8 high pulls from the hang
8 muscle cleans

Strength:
Back Squat
4 rounds of 10 reps @ 60% on 2min mark
Then
DB Bench press
4 rounds of 10 reps @ # from 6/15 on 2min mark
Then
Olympic work
@40%
5 hgih hang power clean
5 power clean
5 full clean

@50%
4 high hang power clean
4 power clean
4 full clean

@60%
3 high hang power clean
3 power clean
3 full clean

@60%
3 high hang power clean
3 power clean
3 full clean

@70%
2 high hang clean
2 power clean
2 full clean

@80%
1 high hang clean
1 power clean
1 full clean

Core:
60’ Farmer carry AHAP – end to end and back on the rig.
20 Russian Twist w/KB or Med ball ea side
60’ Farmer carry AHAP
10 V-ups – 10s hold on 5th and 10th rep
60’ Farmer carry AHAP
10 tabletop KB pull throughs ea side




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16131 Gothard St Suite L
Huntington Beach, CA 92647


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