WOD

 

07.06.2017

1)

Building to todays 1 RM Complex

Power Clean + Hang Power Clean

 

2)

EMOM 12

Min 1: 40 sec Max strict Pullups

Min 2: 40 sec Max Hollow Rocks

Min 3: 40 sec Max Arch Rocks


°°°°°

 

Advanced

1)

Power Snatch

Find your daily 3 RM (TnG)

3x3 90%

 

2)

Power Clean

Find your daily 3 RM (TnG)

3x3 90%

 

3)

For Time 

100 cal Airdyne

50 Chest to Bar

50 Toes to Bar

 

4)

3 Sets

10 Bent over Row 21X1

 

06.06.2017

1)

AMRAP 4

21 Kettlebell Swings 24/16 kg

21 Wallballs 20/14 lb

21 Burpees 

REST 4

AMRAP 4

15 Kettlebell Swings 24/16 kg

15 Wallballs 20/14 lb

15 Burpees

REST 4

AMRAP 4

9 Kettlebell Swings 24/16 kg

9 Wallballs 20/14 lb

9 Burpees

 

°°°°°

 

Advanced

1)

Clean & Jerk

Find your daily 3 RM

Drop down to 50% and find your 2 RM

Drop Down to 50% and find your 1 RM

 

2)

AMRAP 4

21 Kettlebell Swings 32/24 kg

21 Wallballs 20/14 lb

21 Burpees 

REST 4

AMRAP 4

15 Kettlebell Swings 32/24 kg

15 Wallballs 20/14 lb

15 Burpees

REST 4

AMRAP 4

9 Kettlebell Swings 32/24 kg

9 Wallballs 20/14 lb

9 Burpees

 

3)

3 Sets

Max strict HSPU