Protected: WOD/Blog

3 Rounds for quality:

200m Row

10m toy soldiers

10m lunge

8 air squats

8 RDL’s


Power Clean x 3 TnG

building to no heavier than 70kg/45kg

*work perfect technique, and warm up for wod


15min AMRAP

15 wall balls

15 power cleans (50/35)

15 sit ups

Part A: Warm Up
2 rounds
8 Shoulder Dislocates
2 X 20m Partner Wheel Barrow Walks (each partner)
2 X 20m Bear Crawls

Part B:
Set 1RM Hang Squat Clean

Part C:
8 min AMRAP
8 Handstand Press Ups
4 Hang Power Cleans 90/60
2 Bar Facing Burpees

Straight into:

12 min AMRAP (800m run buy in)
4 Handstand Press Ups
2 Hang Power Cleans 90/60
1 Bar Facing Burpee

Strength/Tech: Pick an Option (20 mins)
A) Rope Climbing Technique
B) 5 Rounds (Not for Time)
-5 weighted ring dips
-2 Rope Climbs

18 min EMOM
2 Legless Rope Climb Ascents (can use legs on the way down) Scale = Rope Climb or 4 toes to rope
12/10 Cal AB
12 Hand Stand Press Ups