Tuesday 22nd September 2015
Skill – MedBall Cleans
Pre WOD Mobility – Wrists, Squat hold
Conditioning – 3 Rounds for time:
15 Clusters 60/40, 50/35, 30/20
15 Box Jumps
Note: 15 Min cut off, and the goal here is to practice partitioning the sets so that you can maintain a consistent pace.
What is a cluster? Matt Chan demos the move here:
Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m
