Power Clean Build
Warm up 10 - 08 - 06 - 04 - 02
5 x 3 reps - every 2.00 mins
WOD
200 m
10 WBS 9/6 kg
05 Power Cleans 60-70/40-45 kg
10 WBS 9/6 kg
200 m
10 Box Jumps 24”20”
05 Power Cleans 60-70/40-45 kg
10 Box Jumps 24”20”
200 m
10 T2B
05 Power Cleans 60-70/40-45 kg
10 T2B
200 m
10 HR Push ups
05 Power Cleans 60-70/40-45 kg
10 HR Push ups
9 RINGS ‘FOR MORTAL MEN DOOMED TO DIE’ (9 MIN AMRAP) 9 RING ROWS 9 FRONT SQUATS 9 KBS 2 MINS REST 7 RINGS ‘FOR THE DWARF-LORDS IN THEIR HALLS OF STONE’ (7 MIN AMRAP) 7 RING ROWS 7 BACK SQUATS 7 BOX JU
CIN CITY 33 PUSH PRESS 5 ROUNDS OF CINDY 27 PUSH PRESS 4 ROUNDS OF CINDY 21 PUSH PRESS 3 ROUNDS OF CINDY 15 PUSH PRESS 2 ROUNDS OF CINDY 9 PUSH PRESS 1 ROUNDS OF CINDY Cindy 5 Pull Ups 10 Press Ups 15
RAGATTA 5K / 5 X 500M ROW (2 MINS REST) / 3 X 1000M ROW (5 MINS REST) TOUR DE FRANCE 400 CALS AD / 5 X 40 CALS AD (2 MINS REST) / 3 X 80 CALS (5 MINS REST) THE SWISS ALPS 1 MIN ON / 1 MIN OFF X 10 SK