Sunday 14/4/19
30 mins of pure technique practice The PRESS Push Press Push Press Jerk WOD 5 Rounds of 05 Shoulder Press 05 Push Press 05 Push Press Jerk Rower 30 Strokes 05 Arms only 10 Lean and Pull 15 Full stroke Men 30 - 40 kg Ladies 20 - 25 kg
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See AllEMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row Min 6 : AMRAP Squat Cleans 2 Mins Rest x 4 Rounds RX: 42.5/30 S
Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers Carry Each (22.5/15) SCALED Option: AMRAP in 28 mins: 400m 21 KBS
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