16th December 2018
WOD WOD, December 17, 2018
Max Out Monday
Warm-up
Power Clean and Split Jerk (Weight)
Every 2:15 x 7 Sets
3-2-2-1-1-1-1
Jerk Option : PJ / PP
Metcon (Time)
"Full Steam"
For time – 12 Minute cap
Run 400m
15 x Power Clean and Push Jerk 52.5/35kg
Run 400m
15 x Power Clean and Push Jerk
Run 400m
Light enough to play with some T and G reps…. time to breath
*Dont drop 10/5kg bumpers like they are hot
OPTIONS
BB : Reduce Loaf
Run : 300m
Accessory
Post Wod Recovery ( potentially in own time )
3-4 Sets:
20 Second reverse grip passive hang
10 x alternating scorpions
5 x Cat Cow
B) Scaps
C) BB Flow