Friday 9th September 2016 – WOD

8th September 2016

ben  Ben and Daine representing!


Review complex with empty bar

dip shrug-high hang muscle clean-front squat-deadlift-high  hang squat clean – mid squat clean – squat clean

then in 20 mins build to heavy complex of:
High hang squat clean
mid thigh squat clean
squat clean

Additional Work

10 mins after the wod

in 15 mins for time:
40-30-20-10 reps of
wall balls @ 20/14
toes to bar/k2c/k2e/k2w

rest until 15 min mark
for time:
KB swing @ 24/20
wall balls @ 20/14

*Goal is to complete both sections under 10 mins and go unbroken on the wall ball, scale to achieve this


For time complete:

  • 1-2-3-4-5
    Hang squat clean
    Squat clean @ 92.5/60 RX+=110/75

    *10 min cap







Go top