Protected: WOD/Blog

 

Strength:

3 X Max Press Ups

Superset with

3 X Max Strict Pull Ups

Rest as need between sets to insure maximum recovery.

 

24 min AMRAP:

12 Pull Ups

12 Wall Balls 12/9

12 KB Swings 24/16

12 Box Jump Overs

12 SDHP 45/30

NOTE: this progression can also be performed using rings or boxes.

Technique:

Power Clean and Push Jerk

 

WOD

6 Rounds of Every 5 Minutes on the Minute (30 minutes):

*Cardio*

10 Clean and Jerks 75/50

 

*Cardio* = Either 400m Row, 1km Assault Bike, 20 Burpees to target/rig (only use each cardio option twice)

 

Hit each round as hard as possible

Technique:

Power Clean & OHS technique

 

Chipper:
30 Power Cleans 45/30
15 Burpee Over Bar
* Cardio
30 OHS 45/30
15 Burpee Over Bar
* Cardio
30 Power Cleans 45/30
15 Burpee Over Bar
* Cardio
30 OHS 45/30
15 Burpee Over Bar

* Cardio = 400m Run, 21 Cal Row, or 21 Cal Bike – must do 1 of each ie. Don’t do 3 X 400m runs

Gymnastics Tech:

10 minutes working through Beat Swing and Pull Up progressions.

12 min EMOM

  1. Max Chest to Bar Pull Ups
  2. Max Press Ups
  3. Max Pistols

Score=Total Reps

5 min rest

12 min AMRAP

40 Double Unders

9 Burpee Box Jump Overs

200m Run