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)