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19th August 2019

WOD WOD, August 20, 2019

The WODfather

Warm-up
A) Gym length flow
B) Barbell tech, PC and PJ
Metcon (Time)
Pairs Chipper: 27 Minute running cap

Part A)

For time ( 20 minute cap )

Row 1000/800m
22 x PC and Push Jerk
22 x C2B Pull Ups
Row 800/600m
16 x PC and Push Jerk
16 x C2B Pull Ups
Row 600/400
10 x PC and Push Jerk
10 x C2B Pull Ups
Row 400/300

RX : 50/35kg

Part B) ( 7 minute cap )

Build to a Heavy Power Clean and Push Jerk with buddy – combine total load lifted

*If you complete part A) before 20 minute cap, move straight to part B)

OPTIONS :

BB : Reduce Load
C2B : Chin over bar / Jumping / Ring Rows x 2

Metcon (Weight)
Record combined load of best lifts
Power Clean and Push Jerk (Weight)
Power Clean to Push Jerk max

Record individual top lift

COOL DOWN
LONGGGGGG Stretch with coaches

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