Wednesday 20 September
WOD EMOM 15min 1 Snatch + 2 OHS Score= total weight lifted *if failed attempt, must rest remainder of minute and does not contribute to score Core Work Tabata Plank Rest 1 min Tabata Sit ups ROMWOD
WOD EMOM 15min 1 Snatch + 2 OHS Score= total weight lifted *if failed attempt, must rest remainder of minute and does not contribute to score Core Work Tabata Plank Rest 1 min Tabata Sit ups ROMWOD
Strength Barbell Cylcing 3 Power Clean + 3 STOH @ 75% of 1rm C+J 0:00, 1:30, 3:00, 4:30, 6:00, 7:30,9:00 Must be touch and go reps * WOD For Time (CAP 12min) 400m Run 50 Pull Ups 75 Wall Balls (20/14) 400m Run
Srenght Front Squat 4×3 @80% of 1rm 3×7 @70% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 * WOD For Time (CAP 8min) 10-9-8-7-6-5-4-3-2-1 Deadlifts 90/60Kg Hand release push ups