Strength WOD 3/14/14: EMOM12 – 2 Power Cleans + 1 Jerk – Post loads

Looking for help on the Concept 2 Ergometer? Come to the Renegade Rowing Workshop at Mt. Strength CF next weekend! – Sign Up Here!

Rowing WOD:

Kat hitting a full finish!

Kat hitting a full finish!

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 + 1 Jerk

  • Heavier than last week.
  • Post Loads to Comments


5×6 Pull Ups

5×6 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 Jerks!  Then get strong with pull ups and dips.  I hope your training is going well and everyone is getting excited for “14.3”!  Keep working hard and let us know how it’s going.  I would love to hear how you guys do at 14.3 as well!

All the best!

-Coach Pat

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