WOD 04.12.2018

REGULAR:

A. Weightlifting

10 sets every 1:15 of:
1 Power Clean & Push Jerk

try to increase weight over sets

B. WOD

“Cindy meets Grace”

6 Rounds for Time:
2 Rounds “Cindy” (5 PullUps, 10 PushUps, 15 AirSquats)
5 Clean & Jerks

L1: 30/20kg; RRs; Box PushUps
L2: 45/30kg
RXD: 60/40kg

UNLOADED:

A. Gymnastics

12’ Quality EMOM (40”on/20”off):
Min 1: Rope Climbs
Min 2: strict HSPUs
Min 3: Barbell RollOuts

B. WOD

20’ AMRAP in Teams of 2:
Partner A: 500/400m Row or 1200/1000m Bike
Partner B: “Mary” (5 HSPUs, 10 Pistols, 15 PullUps)

switch roles as soon as Partner A has finished the row/bike distance and continue where partner B has left off

L1: Box HSPUs; Box Pistols; RRs
L2: HSPUs + Abmat