WOD: 26.10.2019
#1 Warm Up: EMOM in 9 mins of:
1st min: 15 Wall Balls
2nd min: 10m Handstand Walk
3rd min: 10 Burpees
#2 Weightlifting:
2.1 Cluster up to Max Weight
2.2 Cleans up to Max Weight
#3 Strength:
Back Squats: 3 waves of 6 and 3 reps
6 reps
3 reps
6 reps
3 reps
6 reps
3 reps
- Add weight each sett!
#4 Metcon: Team 2:
For time:
100 CAL Row
50 Sand Bag Clean @ 150/100 pounds
100 Box Jump Overs 30/24’
50 DB Snatches @ 40/15 kg
100 CAL Row
#5 Accessory: Tabata 13 sec work / 17 sec rest
8 x Hollow Hold