Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
WOD
"Nick Parker & Elizabeth James"
Teams of 2 For Time:
3 sets (each/1:1)
200m Run
8 Power Cleans 135#/95#
200m Run
8 Power Cleans 135#/95#
200m Run
Strength
5 sets x 1 Deadlifts @90% of 1RM
* Complete a set on the 2 minutes *
WOD
"Moreton Bay Bug"
Teams of 2 for Time:
12 Wall Walks
24 Power Cleans 115#/80#
10 Wall Walks
20 Power Cleans 135#/95#
8 Wall Walks
16 Power Cleans 155#/105#
6 Wall Walks
12 Power Cleans 185#/125#
4 Wall Walks
8 Power Cleans 205#/135#
2 Wall Walks
4 Power Cleans 225#/155#
Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
- Complex is completed unbroken
- Work up to a heavy complex in 10-12 minutes
WOD
“Kanga Bangas"
5 rounds For Time:
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
