WOD 01-07-20

////WOD 01-07-20

WOD 01-07-20

WOD (INSIDE 🎉🎉🎉)

10 Rounds for time:

8 Toes to Bar
6 (Ring) Dips Comp 5 Muscle Ups
4 Hang Power Cleans Rx 60/40 Rx+ 70/50 Comp 100/70kg

Home WOD

30 minutes, 1 Set every 3 minutes (Alt)
(So a total of 5x A and 5x B)

A: 10 burpees + 10 handstand push ups*

B: 10 burpees + 10 double KB/DB hang power cleans

*Scale number of repetitions as needed or go to regular push ups

Warm-up using an every minute on the minute (E.M.O.M.) protocol for 9 to 12 minutes.

Min 1: 3-5 Burpees
Min 2: 5-10 Pushups (into HSPU’s)
Min 3: 4-6 Hang Power Cleans (Build up the weight AHAP)

Set an interval timer for 10 cycles of 3 minutes, and 3.2.1..GO!!

By |2020-06-30T23:10:44+02:00July 1st, 2020|Blog, WOD|