WOD: Tuesday
A. Power Clean + Hang Power Clean + Hang Squat Clean
*Build to a challenging weight and maintain for 7-10 sets.
B. “Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
A. Power Clean + Hang Power Clean + Hang Squat Clean
*Build to a challenging weight and maintain for 7-10 sets.
B. “Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
AMRAP in 3 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40k
Run 100m
Rest 3 min.
AMRAP in 6 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40k
Run 100m
Rest 3 min.
AMRAP in 9 minutes:
1 Snatch 60/40kg
Run 100m
5 Hang Power Cleans 60/40kg
Run 100m
7 Front Squats 60/40kg
Run 100m
*Your score per AMRAP is total barbell repetitions. Each AMRAP (3, 6, 9) starts at the beginning.
Partner Workout:
For time:
10-1 Deadball Over the Shoulder 45/30kg
50-5 Double-unders
Format: One partner starts with 10 Deadball Over the Shoulder while the other does 50 Double-unders, then swap so that the other partner does 10 DB while the other does 50 DU. Each partner will complete a total of 55 DB over the shoulder and 275 Double unders.
*Please don’t forget that our 40 minute express classes kick off today (12:00-12:40pm).
15 rounds for time of:
3 Deadlifts
2 Hang Power Snatch
3 Overhead Squats
2 Hang Power Snatch
3 Deadlifts
*Each complex (13 reps) is to be completed unbroken. It is up to you how much you rest between complexes.
*Choose your own load.
Seven rounds for time:
7 Deadlift
21 Lateral Jumps (over barbell)
Run 180m
Rest 1 minute.
*I will be doing some Olympic Weightlifting at 8:00am for anyone who would like to join me. Please note that this will be a semi coached session as I will be lifting myself. All abilities welcome. Cheers, Chris.