WOD for Monday, Jul 09, 2018

Strength 09-07-2018

1) Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM.
– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Power Clean + Front Squat + Shoulder to Overhead: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s.

Uncle Buck

EMOM 9:
Minutes 1-3
3 Power Cleans (60/42.5)
3 Front Squats
3 Shoulder To Overhead
Minutes 3-6
3 Power Cleans (70/47,5kg)
3 Front Squats
3 S20H
Minutes 6-9
3 Power Clean (80/55)
3 Front Squat
3 S20H

  • Beginner Option:
    EMOM 9:
    6 Russian Swings (heavy),
    6 Goblet Squats (same weight as KBS),
    6 DB Push Press

Extra Credit 09-07-2018

Accumulate:
100-200 Banded Leg Curls (each)
60s RKC Plank
*Accumulate volume however you see fit

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa