12th September 2018
WOD WOD, September 13, 2018
Power to the People
Warm-up
Power Clean (Weight)
Last tested 24/5/18
Every 2:30 x 7 Sets
Set 1 : 3 @ 55 %
Set 2 : 3 @ 65 %
Set 3 : 1 @ 75 %
Set 4 : 1 @ 85 %
Set 5 : 1 @ 90-95 %
Set 6 : MAX
Set 7 : MAX
OPTION : Power Snatch
Power Snatch (Weight)
Metcon (Time)
For time : 10 Minute cap
50 x Dubz
21 x Lateral Burpees
12 x HPC 60/40kg
50 x Dubz
15 x Lateral Burpees
9 x HPC
50 x Dubz
9 x Lateral Burpees
6 x HPC
OPTIONS:
Dubz : 25/ 100 x singles
Burpee : Nurpee – Step Ups
HPC : Reduce Load
B) Barbell Tech