Wednesday 17th September 2014 – WOD

16th September 2014

dmitry-klokov-200kg-x2-push-press

WOD 1

Mobility

Warm in to your weights then EMOM for 10 mins:

  • 2 Deads @ 50 / 30kg
  • 2 Pwr Cleans @ 50 / 30kg
  • 2 Squat Cleans @ 50 / 30kg
  • 2 Split jerks @ 50 / 30kg

* Choose a weight you can move at max speed and power for the full 10 mins

 

 

 

 

 

 

WOD 2

3 Rounds for the time of: 

  • 25 push press @ 60 / 40kg
  • 4 MUs /  8 Pull ups
  • 12 GHDs / 16 Ab-Mats
  • 8 BoBs

* Time cap of 11 mins, choose a PP weight so you can just complete the first 15 – 20 reps unbroken
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