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31st January 2019

WOD WOD, February 1, 2019

Friday Party Pump

Warm-up
Full body flow / BB tech/ Ring dip tech / positional play
Power Clean (Weight)
Strength / Power / Stability

E4MOM x 4 Sets

Minute 1 :

1 x Power Clean Cluster of 5 reps 70 % of max
1-1-1-1-1 ( 8-10 Rest between ) PERFECT REPS

Minute 2 : Full Rest

Minute 3 :

1 x Ring Suport Cluster
5-10 Seconds at bottom,Rest 10, 5-10 Seconds at top

Minute 4 : Full Rest

RS OPTION : Low Ring Support Same patterns

Metcon (Time)
Open Style Crossfit Tripplet

15-12-9-6-3

Hang Squat Clean 45/30kg
Ring Dip

*Each Round starts with 35 x Double Unders

10 Minute cap . fast paced WOD

OPTIONS:

BB : Reduce load
RD : Push Up / Plate Push Up
Dubz : 20 reps / 35 singles

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