16th December 2019
WOD WOD, December 17, 2019
Speed n Skill
Warm-up
Holds and Carries
Gymnastics Strength (Pre-WOD)
EMOM 15
1- 3-6 Strict C2B/PU/banded PU/Tempo ring row
2- 3-6 Barbell roll outs/30sec gymnastics plank hold
3- 30sec HS hold/double KB OH hold
Metcon (AMRAP – Reps)
AMRAP 15
5 Hang power cleans
5 Pull ups
100m Run
30sec rest
5 Hang power cleans
5 Pull ups
100m Run
30sec rest
*Add 2 reps to HPC & PU each round
Rx 50/35
Rx+ C2B
Score: total number of hang power cleans completed
*Aim for consistent movement rather than redlining
OPTIONS:
HPC: Reduce weight
PU: Ring rows
Run: 100m Row/10cal bike or ski
3 rounds
100m jog
Hang power clean progression
rig progression (dead hang/scap pull-ups – beat swing – pull up)