WOD

 

18.04.2017

1)

Build to today's heaviest Complex

Power Clean + Hang Clean

 or

5x3 Frontsquat

 

2)

21-15-9

Frontsquats

Burpees

 

°°°°°

 

Advanced

1)

Clean & Jerk

Find your daily max in triples

Drop back down to 65% of 1 RM, and then ...

Find your daily max in doubles

Drop back down to 65% of 1 RM, and then ...

Find your daily max in single

5x3 75 % of the heaviest single

 

2)

EMOM 20

Min 1: 18 cal Row

Min 2: 1 Round Cindy

 

3)

100 Hollow Rocks

100 Arch Rocks

 

17.04.2017

Advanced

1)

Frontsquat

6x2 80%

 

2)

Hang Snatch

Find your daily max in doubles

5x1 100%

 

3)

Snatch

Find your daily max

5x1 90%

 

4)

3 Rounds

21 cal Row

15 C2B Pullups

9 strict HSPU