Protected: WOD/Blog

Warm up:
3 RFQ
100m run
10m toy soldiers
5m inchworm
8 scap pull ups

*Points of performance
– high intensity and then slow heart rate down
– hard and fast sprints

W.O.D:
Emom 20
5 snatch + 5 pull ups (40/30)
100m sprint
10 box jumps + 10 deadlifts (40/30)
10/8 cal assault bike

Warm up:
3 RNFT
100m run
10 lunges (5 each side)
5 kick back burpees
10 Jumping air squats
5 RDL’s

Tech:
Hang power clean x 5
(Focus on recycling efficiency)

*Points of performance
– fast elbows
– catch in a dip
– heels down

W.O.D:
18 minute AMRAP
21 hang cleans (50/35)
15 front squats
9 burpees
200m run

3 Rounds for quality:

200m Row

10m toy soldiers

10m lunge

8 air squats

8 RDL’s

Strength/Technique:

Power Clean x 3 TnG

building to no heavier than 70kg/45kg

*work perfect technique, and warm up for wod

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