Search

WOD 210812 - THURSDAY

WARM UP


Coach Stretch

Lats and Shoulders


3 RDS

100m Run

4 Broad Jumps

5 DB Upright Row

5 DB Shoulder Press


 

Skill / Strength


4x5

Push Press

increasing weight


Superset:

5 False Grip Ring Row

 

WOD A:


5 RFT

200m Run

5 Power Cleans, 135/95#

scale: 95/65#


TC: 14 Mins


WOD B:

For each round, increase weight by 10#

and decrease power cleans by 1 rep


5 RFT

200m Run

5 Power Clean, 135/95#

200m Run

4 Power Clean, 155/105#

200m Run

3 Power Clean, 175/115#

200m Run

2 Power Clean, 195/125#

200m Run

1 Power Clean, 215/145#


TC: 14 Mins


 

Post WOD Accessory


50 Weighted Hollow Rocks

75 views0 comments

Recent Posts

See All

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli