Blog Search

Thursday 10/10/2013 WOD

By: 4 Comments

Warm up
400 Meter row
Med ball Clean progression
3 Sets of
5 Dead lifts
5 Dead lift and shrugs
5 squats
5 Med ball Cleans
Dynamic Stretches

Strength/Skill
EMOM 10 Mins
5 Hang Cleans
Level 1 95/65
Level 2 135/95

Training (Met-Con)
Level 1 (Fitness)
1 Min Max Med Ball Cleans (20/14)
15 Secs rest
1 Min Max Meter Row
15 secs rest
2 Mins Max Med Ball Cleans
30 Secs rest
2 Min Max Meter row
30 Sec rest
3 Min Max Med ball Cleans
30 secs
3 min Max Meter row

Level 2 (Performance)
1 Mins Max Hang Cleans (135/95)
15 Secs rest
1 Mins Max Meter Row
15 secs rest
2 Mins Max hang Cleans (135/95)
30 Secs rest
2 Min Max Meter row
30 Sec rest
3 Min Max hang Cleans (135/95)
30 secs
3 min Max Meter row

Comments: 4

Write a Reply or Comment

Your email address will not be published.