Tuesday 06th Mar 2012 – WOD

1st March 2012

Rich was showing off his strength in front of Ken again!

“With a rolling clock conduct as many reps as possible in 20 mins of:

In the first 5 mins

  • Clean & Jerk @ 55 / 35 kg (This must be a jerk and a double dip applied each time) PUSH PRESS = NO REP

In the second 5 mins

  • Deadlift @ 55 / 35 kg

In the third 5 mins

  • Over head Squat @ 55 / 35 kg(If you need to change weights from your clean & jerk weight you have to do it during your time and by changing the weight on the bar – no multi bar set ups)

In the forth 5 mins

  • Sumo deadlift high pull @ 55 / 35 kg
Every minute on the minute you sprint 100m, count your total reps on each individual movement and shout them out as you come in from the last min sprint that signals the change of movement.

Clock setting

Press mode – press set until the figures are flashing – set your time required with 4 digits (if its just a rolling clock for normal WODs set 9999, for today set 2000- press mode to save the time, should stop flashing- press the blocked down arrow to count down for AMRAPs – press the blocked up arrow for normal counting

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