WOD 2019/06/05


Warm Up: (15mins) 2mins Row (Easy pace) 3rds: 4 Deadlifts (Increase weight each rd) 3 Hang Power Cleans (Increase weight) 2 Jerks (Increase weight)

Strength: (10mins) EMOM10: Overhead Squat X 3 (Increase weight ONLY if form is good, Some people may need to substitute front squat for this movement if the movement compromises safety)

Wod: ( 3 rounds for reps)

AMRAP 4'

12 Deadlift (50/30 kg)

9 Hang Power Clean (50/30kg)

6 Jerk (50/30kg)

Time remainig: Max rep Double unders

Rest.4'

AMRAP 4'

12 Deadlift (60/40 kg)

9 Hang Power Clean (60/40kg)

6 Jerk (60/40kg)

Time remainig: Max rep Burpees

Rest. 4'

AMRAP 4'

12 Deadlift (70/40 kg)

9 Hang Power Clean (70/40kg)

6 Jerk (70/40kg)

Time remaining : Max Cal Row


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