Thursday, January 16, 2014

Mobility WOD, Clean-Technique, 1000m Run, 15 Front Squats 80/50kg, 5 Rope Climbs Roof/15ft, 15 Front Squats, 1000m Run


Beginner 6am, 9:30am & 7:30pm

 (A) Mobility WOD-Clean Set Up vs Deadlift Set Up

(B) Clean-Work 1 rep at a time within the limitations of your movement 

(C) Individually for time-1000m Run, 15 Front Squats 40/30kg, 5 Rope Climbs 15/12ft, 15 Front Squats 40/30kg, 1000m Run
Intermediate 6am, 9:30am & 6:30pm


(B) Clean-Work 1 rep at a time to the limits of your movement 

(C) Individually for time-1000m Run, 15 Front Squats 60/40kg, 5 Rope Climbs 15/12ft, 15 Front Squats 60/40kg, 1000m Run
Advanced 6am & 9:30am & 5:30pm



(B) Clean-Work 1 rep at a time within the limitations of your movement 

(C) Individually for time-1000m Run, 15 Front Squats 80/50kg, 5 Rope Climbs Roof/15ft, 15 Front Squats 80/50kg, 1000m Run
Coaches Tips-(B) This is about technique, not weight, we have a 3RM Clean on saturday  
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1 comment:

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