Thursday, December 14, 2017

Posted by on Dec 13, 2017 in WOD | Comments Off on Thursday, December 14, 2017

PreWOD – 250 m Sprint Row / 600 m Sprint Bike

Then 3 Rounds:

  • 5 Hang Power Clean 45/35
  • 10 Front Squats 45/35
  • 5 Burpees

Strength – Every 2 minutes perform

Hang Power Clean + Front Squat + Squat Clean

3-3-3-2-2-1-1

Total of 7 sets of descending complex reps. Goal is to build up gradually in above complex in unbroken/consistent manner. Try to hang onto bar until each complex is complete.

WOD

40-30-20-10

  • Wall Balls 20/14
  • Kettlebell Swings 55/35