A. EMOM x 6
1 Hang Power Clean + 1 Power Clean (should be heavier this week, start at around 70% of your 1RM)
B1. CGBP 6-8 reps x 4 – rest 60-90 sec
B2. DL 5 reps x 4– rest 60-90 sec
C. 9-6-3
TnG Power Clean @ 70/50 + Lateral Bar Burpees AFAP
Rest 2 min
x 2 rounds
D. DB External Rotation 8reps/arm @3010 x 3
DetailsAre you experiencing knee pain when sitting down for extended periods, during squats, or just moving around?  We have a few quick and simple tips you can use to stop the pain.  If you can’t be bothered with explanations, skip all the way down to the end of the article! What Causes Your…
DetailsDU practice for 5-7 minutes
A. AMRAP 4 min:
450m row / 400m run / 400m ski x 1
AMRAP Box Jumps remainder of time
Rest 2 min
B. AMRAP 4 min:
450m row / 400m run / 400m ski x 1
AMRAP Push Press @ 40/30kg remainder of time
Rest 2 min
C. AMRAP 4 min:
450m row / 400m run / 400m ski x 1
AMRAP Overhead Squats remainder of time @ 30/20kg
Rest 2 min
D. AMRAP 4min:
450m row / 400m run / 400m ski x 1
AMRAP Ball Slams remainder of time
Rest 2 min
E. AMRAP 4 min:
450m row / 400m run / 400m ski x 1
AMRAP Burpee Pull Ups remainder of time / Burpee touch bar if can’t jumping pull up
Rest 2 min
F. Core work
DetailsA1. 3 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch from floor x 4, rest 60-90 sec
A2. 3-6 Strict HSPU + 3-6 Kipping HSPU x 4, rest 60-90 sec
B. 20 walking lunge @ 20kg/12kg (DB or KB fine) + 30/20 cal Bike ALL OUT
If using RX weight = rest 5 minutes
If not using RX weight = rest 3 minutes
x 4 rounds
DetailsPartner WOD – 40 minute time cap
Teams of 3 – For Time
Complete:
– 2000m Row (250-300m each at a time), one person rowing at a time, one person in a plank hold, one person resting.
– 50 Wall Balls each person before swapping
– 50 Unison Sit Ups
– 50 Unison KB Swings
– 50 Unison HR Push Ups
– 2000m Row (250-300m each at a time), one person rowing at a time, one person holding KB in each arm (24kg/16kg), one person resting.
A1. Front Squat 4 reps x 4 (heavier this week), rest 60-90 sec
A2. Weighted Strict Pull Up 1-3 reps x 4 (heavier this week), rest 60-90 sec
B. 1 cluster + 4 thrusters @ 60kg/40kg + 5 C2B Pull Ups + 10 burpees AFAP
Rest 1 min x 3 rounds
Then rest 4-5 min
1 cluster + 10-14 thrusters @ 40kg/30kg + 10-15 Pull Ups + 10 Burpees AFAP
Rest 2 min x 3 rounds
Call Now
