Fitness A) Power Clean + Push Jerk Level 0: Practise then 2 – 3 x 10 reps Level 1: 5 x 5 reps Level 2+: 5 x 2 reps B) For 3 separate scores: AMRAP 3 mins: 9 Thrusters (30/20kg) 9 Pull Ups Rest 2 mins REPEAT x 2. Aim to improve your score every round. Scale Pull Ups to Ring Rows. | Performance A) 4 – 5 Sets: Strict Handstand Push Up x 70 - 80% of max reps Or 4 - 5 sets of 4 – 7 HSPU Negatives @30A1, use pads to maintain tempo. Hanging L-Sit/Chair Sit x 30 – 60s B) 12 – 9 – 6 reps for time (4 min time cap) Thrusters (42.5/30kg) Pull Ups Rest 2 mins REPEAT x 2. Each attempt MUST be quicker than the previous. |
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February 2019
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