19th August 2018
WOD WOD, August 20, 2018
Hang Solo
Warm-up
Hang Clean and Push Jerk (Weight)
3 x Hang Cleans ( Squat )
+
1 x Push Jerk
+
1 x Push Jerk
Every 2.15 x 7 Sets
Option :
Hang Power Clean
Metcon (Time)
For time – 12 Minute cap
21- KB Swings 24/16kg
12 x Ring Dips
15 x KB Swings
9 x Ring Dips
9 x KB swings
6 x Ring Dips
REST 2 Minutes
15 x KB Swings
9 x Ring Dips
12 x KB Swings
6 x Ring Dips
9 x KB Swings
3 x RIng Dips
RX PLUS : Muscle Up into Ring Dips
OPTIONS:
Ring Dip : Plate Push Up / Push Up
KB : Reduce Load / Russian
B) Athletic Flow
Glute Pulls
Toe Touch
Frankenstein
Rotation Lunge
Lateral Lunge
Spiderman Lunge
Inch Worm
C) Glutes
D) Barbell Tech