25th August 2020
WOD WOD, August 26, 2020
Wednesday
Warm-up
Power Clean (Weight)
3 Pos PC Primer
E2:30M x 5 Sets
1 Rep from Floor
1 Rep from Below Knee
1 Rep From Above knee
PLUS
10-15 Sec L Hang / Tuck Hang
*BB load 75 % PC sets across focusing on positions
Metcon (Time)
4 Sets for Speed / Quality – 15 cap
9 x T and G Power Cleans
REST 30
8-15 x UB Toes 2 Bar
REST 30
15 x UB Wall Ball
REST 90 Sec
Rx 52.5/35kg, 24/20", 9/6kg
Rx + 60/40kg
Modify:
BB: Reduce to enable UB / repeatable reps
T2B: Reduce to enable UB reps / Leg raise / V up/ Sit up
WB : Reduce reps / weight for UB
BB: Reduce to enable UB / repeatable reps
T2B: Reduce to enable UB reps / Leg raise / V up/ Sit up
WB : Reduce reps / weight for UB
B) Med Ball Clean breakdown
5 x DL
5 x DL + Shrug
5 x Hang Cleans focus on shrug under
5 x Med Ball Cleans from floor
5 x Burpees over ball
x 2 Sets
C) BB Tech 3 Pos clean