14th July 2020
WOD WOD, July 15, 2020
Wednesday
Warm-up
Metcon
MOVEMENT/WARM UP EMOM 8
1- 5 x Muscle Clean into Strict Press – light
2- 3-5 x Strict Knee Raise with slow lowering
*Buddy up for this work in alt
3min rest/transition
Power Clean and Push Jerk (Weight)
Power Clean to Push Jerk max
Power EMOM 10
1 x Power Clean and Push Jerk
* Increase every 2 sets / No Misses / Moderate load
1 x Power Clean and Push Jerk
* Increase every 2 sets / No Misses / Moderate load
3min rest/transition
Metcon (Calories)
2 Minutes on / 2 Minutes off x 3 sets each w/buddy
5 x Power Clean and Push Jerk @ 50-60 % of above
10 x Toes 2 Bar
Max Cal Bike / Ski in remainder
*Score equals total cals with team mate
MODZ
BB : Reduce Load Further
T2B : Straight leg raise / High-Low / V-up
BB : Reduce Load Further
T2B : Straight leg raise / High-Low / V-up
b) 10 Reps alt perfect stretch complex
c) BB tech PC / PJ then into 8 min EMOM