Tuesday 16 August 2016
Strength & Lifting Pause Split Jerk (3sec pause in dip position) Work up to heavy single WOD 10min AMRAP 8 Hang Power Cleans 60/42.5kg 6 Front Squats 60/42.5kg 4 Push Press 60/42.5kg
Monday 15 August 2016
WOD 21-19-17-15-13-11-9-7-5-3-1 (CAP 30min) Wall Balls 20/14lbs Burpees Skill Toes to Bar Practice Option 1 – EMOM x8 5-10 *Tempo Strict toes to Bar Option 2 – EMOM x8 5-10 Strict toes to Bar (No *Tempo) Option 3 – EMOM x8 5-10 Toes to Bar*Tempo If possible do 3sec Negative on your way down