WOD May 13th 2020

 

EMOM 7 Mins

7 Toes To bar

 

Barbell Cycling

On the 2:00 x 5 Sets:

3 Power Cleans + 1 Pausing Push Jerk + 2 Push Jerks

 

On the pausing push jerk  2 second pause in the dip position, and 2 second pause in the catch.

 

Conditioning

“The Chief”

5 Rounds of AMRAP 3 mins:

3 Power Cleans (60/40 kg)

6 Pushups

9 Air Squats

 

Rest 1:00 between each AMRAP.

 

HIIT 13th May 2020

Upper Body Conditioning

*EMOM 10 For Quality

3 pull-ups

6 push-ups 

 

Conditioning 

*For time complete 21-15-9 reps of:

 KB Sumo deadlift High Pull (24/16kg)

KB facing burpees 

* Take 3 mins rest, than straight to 9-15-21 reps of:

 KB Sumo deadlift High Pull (24/16kg)

KB facing burpees

*Cap time: 20 mins (including the 3 mins rest)

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