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Wednesday 25/09/19

Wednesday 25/09/19

A. WARM-UP x3

-x20 scissor swings

-x10 downward dog to cobra

-x10 ‘swimming’ scorpions

-x20 mountain climbers

-x10 squat jumps

 

B. EMOM FOR 14MINS

min1: x1 power clean + x2 front squats

min2: x1 squat clean + x2 jerks (power or split)

 

C. WOD – OPEN ‘13.4’ – AMRAP 7MINS

  • 3 Clean-and-Jerks (RX: 60/43kg, Sc: 43/30kg, Sc: 30/17kg)
  • 3 Toes-to-Bars
  • 6 Clean-and-Jerks
  • 6 Toes-to-Bars
  • 9 Clean-and-Jerks
  • 9 Toes-to-Bars
  • 12 Clean-and-Jerks
  • 12 Toes-to-Bars

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

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