The WOD's
WOD: Tuesday
A. EMOM x 10:
1 Snatch
*Any style from the ground.
*Increment in weight to a max for the day.
B. Advance as far as possible in 12 minutes:
10 Kipping Pull-ups
10 Push-ups
Run 100m
10 Kipping C2B Pull-ups
10 Push-ups
Run 100m
10 Strict Pull-ups
10 Push-ups
Run 100m
10 Strict C2B Pull-ups
10 Push-ups
Run 100m
10 Muscle-ups
10 Push-ups
Run 100m
10 Strict Muscle-ups
10 Push-ups
Run 100m
WOD: Monday
WOD: Saturday
WOD: Friday
Max reps in 3 minutes:
Hang Clean 40/30kg
*Run 100m each time you put the bar down.
*Each rep is worth 1 point.
Rest 3 minutes:
Max reps in 3 minutes:
Hang Clean 60/42.5kg
*Run 100m each time you put the bar down.
*Each rep is worth 2 points.
Rest 3 minutes:
Max reps in 3 minutes:
Hang Clean 80/55kg
*Run 100m each time you put the bar down.
*Each rep is worth 3 points.
Rest 3 minutes:
Max reps in 3 minutes:
Hang Clean 100/67.5kg
*Run 100m each time you put the bar down.
*Each rep is worth 4 points.