Strength WOD 1/31/14: EMOM12 – 2 Power Cleans – Post Loads

Rowing WOD:

BC Men's Crew had a solid week of training.  This is the team hitting 5x5 Deadlifts on Monday.

BC Men’s Crew had a solid week of training. This is the team hitting 5×5 Deadlifts on Monday.

10 x 15 Strokes On / 15 Strokes Off

  • 5 Strokes at Race Pace
  • 10 Strokes Sprint (Negative Splits)
  • Post lowest split hit on 15th stroke to comments.

Strength WOD:


2 Power Cleans

  • Heavier than last week.
  • Post Loads to Comments


5×5 Pull Ups

5×5 Dips

Conditioning WOD:


4 Power Cleans (115/75)

4 Lunges (2 each in front rack)

4 Burpees Over The Bar

  • Post Rounds + Reps to Comments.

Today’s focus is power, so get after those power cleans and get strong with pull ups and dips.  I hope your training is going well and everyone is getting excited for the Games and CRASH-B’s.  Keep working hard and let us know how it’s going.  I’ll be sure to get back to you with feedback as soon as I can.  Life’s been a bit crazy this week, but it’s great to see everyone pushing and working hard.

All the best!

-Coach Pat

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