1st July 2018
WOD WOD, July 2, 2018
The Grind is real
Warm-up
Power Clean (Weight)
Power Clean Clusters ( 10 second rest between reps )
Every 2 Minutes x 7 Sets :
Set 1 : 3 Reps @ 50 %
Set 2 : 3 Reps @ 60 %
Set 3 : 3 Reps @ 70 %
Set 4/5/6/7 : 2 Reps @ 80 % 1RM
*Not a max out session. Focus is on hitting all reps with quality
Metcon (Time)
1 Round for time : 10 Minute cap
30 x Lateral burpees over bar
20 x Power Cleans 52.5/35kg
10 x Lateral burpees over bar
Burpees : Double jump as per Allstars
RX PLUS : 60/40kg
B) 2 Sets of :
10 m Lunge with rotation
10m lunge with reach
10m cossack lunge
10m drinking bird
10m broad jump and catch
C) PC Tech