14th January 2020
WOD WOD, January 15, 2020
Bring back the Barbell
Hang Power Clean (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes
25 x Dubz
3-5-7-9-etc Power Cleans
REST 3 MINUTES
AMRAP 6 Minutes
12 x Box Jump Step Down
3-5-7-9-etc S2OH
Rx 50/35kg
Rx + 60/40kg
OPTIONS:
Skip : 10 x reps / 40 x single skips
BJ : Step Up
BB : Reduce Load
COOL DOWN
Lacross Ball Calve Smash x 3 mins
E2M x6
Pause hang power clean doubles
(2sec pause at knee + 2sec pause in catch)
Sets 1,2,3: 2 @ 50%
Sets 4,5,6: 2 @ 60%
*Keep the pauses strict
*focus on a strong tight catch