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WOD

Wednesday 10.09.2019

POSTED ON October 8, 2019

Wednesday | 10.09.2019

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Warm Up:
5 muscle clean
5 clean high pull
5 push press
5 push jerk
x2-3 sets
 
Foundation:
A. In 5 sets or less build to a heavy 2 rep power clean push jerk
*reps do not have to be touch and go
 
Metcon: “2pac is back”
 
RX (Level 1)
1min ME Power Clean and Jerk 135/95
1min ME wall balls 20/14 10ft/9ft
1min ME cal row
2min rest
4 rounds for Max Reps
Intermediate (Level 2)
1min ME Power Clean and Jerk 115/80
1min ME wall balls 20/10 9ft/8ft
1min ME cal row
2min rest
4 rounds for Max Reps
 
Beginner (Level 3)
1min ME Power Clean and Jerk 95/65
1min ME wall balls 14/10 9ft/8ft
1min ME cal row
2min rest
4 rounds for Max Reps
 
Cool Down:
3 rounds for quality 25-30
GHD Sit Ups
:30 L-sit hang
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