Strength
Deadlift
5-5-5
OHS
10-10-10
(Straight after Deadlifts, perform 10 OHS)
WOD - 4 Rounds (2 Person)
10 Deadlifts 70/50
10 Power Cleans (same)
10 Front Squat
10 Push Jerk
10 Box Jumps (High)
(Deadlifts are done as 2 person.
*The others are partitioned as needed (10 reps/pair)
*The bar is not to be unattended. IE once one team mate is finished, they must pass bar to partner.
*Box jumps can be done together (10 reps/pair
Post loads/time to comments
WOD. (3 person)
ReplyDelete15 Deadlifts @ 70kg
15 Power cleans @ 35kg
15 Front Squats @ 35kg
15 Push Jerks @ 35kg
15 Box Jumps @ 24 Box with a 20kg on top.
Time - 13.52 :)
Timm
ReplyDeleteWOD. (3 person)
15 Deadlifts @70kg
15@Power Cleans @35kg
15 Front Squats @35kg
15 Push Jerks @35kg
15 Box Jumps @24 with a 20kg on top.
Time -13.52
Strength
ReplyDeleteDeadlifts @ 70kg
OHS at 15kg (Trying to improve on technique)
Did WOD in 13:49
Deadlifts @ 50kgs
Powercleans, front squats, push jerks @ 20kgs
Did box jumps on 2 x 20kg weights, 1 x 10kg weight and 1 x 5 kg weight.
Did 38 tabata situps
Enjoyed the WOD but found it really taxing tonight.