WOD: 28/04/2015

WARM UP:
5mins to stretch n row

MOBILITY:
10mins to mobilise

BURGNER WARM UP:
(10mins)
After the burgner warm up go through
. Clean high pull (3 position)
High hang
Hang (mid thigh)
Below knees

WOD:
Every 2mins for 10mins @ increasing weight
A. Clean high pull (3 position)
. Start at 50% of 1RM of clean
. One round is 1 rep each of the clean high pull from each position

B. Every 2mins for 10mins @ increasing weight
2 High hang power clean
. Start at 50% of 1RM of clean

AFTERWOD:
Every min for 7mins
3 clean n press / jerk @ 70% of 1RM of clean n press
. Squatting is not mandatory
. You can press/ jerk / split jerk provided your form is good

CF FORT:
WOD:
5 rounds for time
7 deadlifts @ 70% of 1RM
13 burpees

After wod
Mobility

TRAVEL WOD:
3 rounds
800m run
50 sit ups
50 squats

April 27, 2015 | Categories: Uncategorized | Leave a comment