• Neil Foley

Wednesday 12/01/22

Wednesday 12/01/22


10 Mins WOD Practice

Power Clean

Hang Power Clean

Front Squat


WOD


5 x 3 mins Work - 90 Secs Rest


2 Rounds of

4 Power Clean

3 Hang Power Clean

2 Front Squat

Plus

Max cal row in the time left


Men 70 kg

Ladies 45 kg

Scale as required


66 views0 comments

Recent Posts

See All

Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14 SKIPS 7 BOX JUMPS 3 MINS REST 7 MIN AMRAP 7 PULL UPS 7 T2B 7 PISTO

Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg

Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3 x 5 x Max Effort Across Deadlift Warm up 1 x 10 - 1 x 5 - 1 x

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon