4th June 2018
WOD WOD, June 5, 2018
Clean Demons
Warm-up
Power Clean (Weight)
Power Clean Waves
Every 2.00 x 9 Sets :
5-4-3-5-4-3-5-4-3
*Build to a heavy set of 3 for the day
OPTION :
Power Snatch Waves
Power Snatch (Weight)
Gymnastics
Having a play with a new format with this crew. I have done myself, really cool way to get some strict volume in…. all will be explained in class.
Strict Pull Up Team Conga Line – 15 Minute Cap
In Teams of 4, complete 5 rounds ( equates to 50 reps per person )
4 Reps each
3 Reps each
2 Reps each
1 Rep Each
*Once complete, go back to 4 and work back down the ladder
*If close to pull ups, use "resting buddy" to spot from behind , but, control lowering phase
*Option : 5-4-3-2 Ring Rows with pause
B) 3 Sets of
10m Walking lunge + rotation
10m Baby Crawl
10m Broad Jump – Explosive
C) Power Clean Tech