WOD: 08/09/2016
WARM UP:
@ 0:00
400m row / 1k airdyne
Stretch and warm up with mix movements for 6mins
MOBILITY:
@ 10:00
Mobilise and warm up to the WOD
WOD:
@ 20:00
Every 90secs for 15mins
Odd intervals: 5 hang power cleans @ 60% x 3, 70% x 2
Even intervals: 10 Ring archer push ups
. With the hang power cleans you will start from just below the knees each time and hold at the knee for 2secs before you pull into a clean
. Those who cannot do it on the rings will do it on the floor Floor archer push ups
. Those who cannot do it on the toes do it on the knees
AFTERWOD:
@ 45:00
15mins as many reps as possible
100 double unders / 250 skips
75 med ball cleans @ 20/14
50 sit ups
25 ring dips / bench dips
. Start in any order, finish one and more to the next one
TRAVEL WOD:
8 x 400m sprints
CrossFitOM 