July 26 2014

Olympic Lifting:
Power Clean Complex
ETMOM for 10 MINS (every 2 min on the minute)
1 Lift Off – 2 Heavy Pulls – 3 Power Cleans
WOD: Compare to Sept 25 2012
400 meter Run
21 Power cleans 45/30
12 k 2 e
3 Rounds For Time
14 min cap
COMP CLASS
Skills Focus:
Rope Climbs

  • Be sure to do a BB Warm – Up for the Thrusters including the Clean & Push Press

 WOD:

At 0:00 perform either the team WOD or Individual WOD

Team WOD:

50 Thrusters (61/43)

10 Rope Climbs

40 Thrusters

8 Rope Climbs

30 Thrusters

6 Rope Climbs

To be performed in a team of 3.  Reps broken down between team members with one working while the other two rest. Hand tag must take place between athletes.

Individual WOD:

20 Thrusters (61/43)

3 Rope Climbs

15 Thrusters

2 Rope Climbs

10 Thrusters

1 Rope Climbs

 

At 20:00 as an individual complete

9 – 6 – 3

Strict Handstand Push Ups

Burpee Toes to Bar

  • With 200m run between rounds
no-matter-how-slow-465x3101

Comments

No comments yet.

Leave a comment