Friday 9th June – WOD

8th June 2017

 

 

WUWOD

Shoulder Prep, with a light kb 2-3 rounds of:

  • 5 arm press left side
  • 3 Turkish get ups left side
  • 5 arm press right side
  • 3 Turkish get ups right side

WOD 1

In 20 mins complete:

  • 5 x 3 Jerk

*Use the heaviest weight possible on each set

WOD 2

In 20 mins complete:

10 mins complete 3 rounds of:

  • 3 hang squat cleans @ 80/55 RX+ 100/70
  • max set unbroken power cleans @ above weight

5 min rest then:

  • In 5 mins 3 rm power clean

*30 SEC rest between rounds
*No rest between movements
*Pick a weight that you can hit 5-10 unbroken power cleans each round
*Score = power clean reps/3 rep max weight

Additional Work

15 mins after class, 3 rounds for time of:

  • 75 Double unders
  • 15 bar muscle ups
  • 15 squat cleans @ 50/35

 

Go top