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Tuesday 21/01/20

Tuesday 21/01/20

A. WARM-UP x3

-x20 single unders

-x20 shoulder openers

-x10 side lunges

-x10 squats

-30sec hang

 

B. EMOM FOR 8MINS

x2 squat cleans (BOTC)

 

C. WOD – FOR TIME OR REPS

From 0-2:30mins complete:

5 MUs

30 DUs (60 singles)

10 squat cleans (RX: 60/45kg, Sc: 45/30kg, Beg: 30/17kg)

 

Then, until 5:00mins complete:

5 MUs

30 DUs

8 squat cleans (RX: 70/50kg, Sc: 50/35kg, Beg: 35/25kg)

 

Then, until 7:30mins complete:

5 MUs

30 DUs

6 squat cleans (RX: 80/55kg, Sc: 55/40kg, Beg: 40/30kg)

 

Then, until 10:00mins complete:

5 MUs

30 DUs

4 squat cleans (RX: 85/60kg, Sc: 60/45kg, Beg: 45/35kg)

 

Then, until 12:30mins complete:

5 MUs

30 DUs

2 squat cleans (RX: 90/65kg, Sc: 70/50kg, Beg: 50/38kg)

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