-Circuit Warmup
Workout:
21-15-9
135 lb Hang Squat Clean
Burpees
post time and weight used to comments
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Advanced Workout: (Still following the Football site.)
Complete the cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk
After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)
*Do Not Drop The Weight! If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 2 minutes between sets.
6 comments:
Instructor Wod:
10,9,8,7,6,5,4,3,2,1
Hang squat clean
200m run or 150m row
95lbs = 20:03
65 lbs, 11:54
13:16 @ 175
I’m going to feel the squat cleans tomorrow!!
xfit football 135 the whole way through, was extremely terrible had to rest 7 times so i did 35 burpees. 22 min i think kyle let me know if thats wrong. Should have worked up to 135 and maybe I could have gone to 155 for one set. Great job mongoose TB, and TP.
The Football Bear:
65-75-85-95lbs.
5 - burpees
22:08
12:24 ?? 75 lbs. Great Workout!
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