29th July 2020
WOD WOD, July 30, 2020
Thursday
Warm-up
Metcon
Extended warm up/prep
EMOM 12 – Groups of 3
EMOM 12 – Groups of 3
1: 5 per side lat activation (inside rig)
2: 10-15 Russian swings (outside rig)
3: 5-7 Muscle cleans with empty bar
Metcon (Time)
0-15mins
21-15-9 Power cleans
21-15-9 Pull ups
21-15-9 Burpee over bar
Rx 42.5/30
SCORE: Time
Power Clean (Weight)
15-25mins
Work upto heavy Power clean
then
BB progressions with PU progressions