WODs | Raise the Bar Fitness

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds
Clean x 5 single reps budling weight each set
* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

For Time

Competitive

21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-bar Pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar muscle-ups
30 Double-unders
15 Thrusters (135/95)

Performance

21 Jumping chin-over-bar Pull-ups
42 Single-unders
21 Thrusters (65/45)
18 Chin-over-bar Pull-ups
36 Single-unders
18 Thrusters (85/55)
15 Chest-to-bar Pull-ups
30 Single-unders
15 Thrusters (105/65)

Lifestyle

21 Bent-over rows
42 Jumping Jacks
21 Thrusters (45/35)
18 Jumping Chin-over-bar Pull-ups
36 Jumping Jacks
18 Thrusters (45/35)
15 Jumping Chest-to-bar Pull-ups
30 Jumping Jacks
15 Thrusters (45/35)

Tuesday, January 31st, 2023 - Bootcamp