Wednesday 4 September 2019 ( repeat wod )


Published August 31, 2019


General warm up - EMOM x 5 - 5 T2B / 5 up and down dogs

 

*** t2b - time to work on skill - kipping, kipping with legs straight up to parallel, above eyes, practice kicking, and getting into a rythem - pick one thing to work on thru the 5 rounds

 

Specific warm up for cleans

clean pulls, hang power clean, power clean

Power Cleans x 2 reps every 2 mins

50% - 55% - 60% - 65% - 70%

 

warm up for wod

200 m row +  2 rounds of 3 lighter PC, 4 push ups, 5 squats

200 m row + 1 round of 3 PC at workout weight, 5 push ups, 10 squats

 

WOD ( repeat from 7-1-19 - you did write your results down, riiiight ?)

row 2000 M

then

10 rounds of

3 Power cleans ( 155 / 105 )

6 push ups

9 air squats

 

*** looking for a moderate load on the cleans - something you could do 10 reps fresh

*** pace the row - leave some in the tank for the following part

*** try to do push up and squats unbroken


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