WOD

 

16.08.2017

1)

Clean + Hang Clean

10x1

 

2)

5 Rounds

30 seconds on / 30 seconds of

 Hang Power Cleans 75%

 

°°°°°

 

Advanced

1)

Hang Power Snatch

Find your daily 2 RM

3x3 90%

 

2)

Snatch Grip Pushpress

Find your daily 5 RM

3x5 80%

 

3)

5 Sets

5 strict HSPU + 10 kipping HSPU

 

4)

21-15-9

OHS 52,5/35 kg

Toes to Bar

 

15.08.2017

1)

4 Rounds

AMRAP 3 

20 Pullups

20 Wallballs 20/14 lb

Max Cal Aussault Bike

REST 3

 

°°°°°

 

Advanced

1)

Clean + Hang Power Clean + Power Jerk + Frontsquat + Split Jerk

Find your daily 1 RM

3x1 75%

 

2)

Cluster

Find your daily 1 RM

20x1 Cluster Singles 70% 

 

3)

4 Rounds

AMRAP 3 

20 C2B Pullups

20 Wallballs 30/20 lb

Max Cal Aussault Bike

REST 3

 

4)

3 Sets

20 Bent over Row

15 strict Ring Dips

15 strict Chinups