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

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