WOD 19052022, Thursday
Team of 3
150 Wallball
Sync 60 T2B
Sync 60 hang power clean
150 Wallball
Sync 40 C2B
Sync 40 STOH
150 Wallball
Sync 20 Bar Mu
Sync 20 clean and jerk
Barbell Weight: 135/95lb
Team of 3
150 Wallball
Sync 60 T2B
Sync 60 hang power clean
150 Wallball
Sync 40 C2B
Sync 40 STOH
150 Wallball
Sync 20 Bar Mu
Sync 20 clean and jerk
Barbell Weight: 135/95lb
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s