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WOD

By | WOD | No Comments

Focus –  Conditioning / Weightlifting

 

Strength – 12 Min EMOM

3 Touch n Go Clean n Push Jerks @ 50kg / 35kg

20 Double Unders In The Same Min

 

WOD –

8Min Amrap

Accending Ladder In 3s ETC 3 – 3 > 6 – 6 > 9 – 9 > 12 – 12….

Front Squats @ 50kg / 35kg

T2B

 

2 Min Rest

 

8 Min Amrap

Acceding Ladder in 3s Again – Only the S2OH

Shoulder to Over head 50kg / 35kg

20 Double Unders – Double under’s stay the same

 

Accessory 

10min Emom – Max Ring Dips

Bar bell bent over row 3 x 8 Same weight all sets