11th July 2019
WOD WOD, July 12, 2019
Friyay Scramble
Warm-up
Clean and Jerk Complex (Weight)
1 x Power Clean
1 x Push Press
1 x Push Jerk
1 x Split Jerk
1 x Push Press
1 x Push Jerk
1 x Split Jerk
E2.00 x 7 :
*Building
Metcon (Time)
Post Lifting Burner: 6 Set CAP (12mins)
90sec on/30sec off
10 x Heavy KB swings
*Max wall balls in remaining time
*Continue until 90 wall balls complete
Rx : 24/16kg 9/6kg
Rx+ 32/20kg
OPTIONS :
Reduce Bell Load
Reduce Ball Load / Goblet squat
Gymnastics
PLAY :
10 Minutes of handstand walk play
*Every 5 attempts = 20 second hollow
B) BB tech – All movements