Performance
WOD 1
EMOM12
Power Clean
- 3 Rep @70%
- 2 Rep @75%
- 1 Rep @80%
WOD 2
21 – 15 – 9
Thrusters @45/30
Pull Ups
21 – 15 – 9
Cleans @55/40
Ring Dips
50 – 40 – 30 – 20 – 10
DU
Ab mat sit ups
26 Minute Time Cap
Tabata Core
8x 20s Work : 10s Rest
Superman Plank
Tuck Crunches
Alternating V-Ups
L-Hang
Fitness
WOD 1
EMOM12
Power Clean
- 3 Reps @Moderate
- 2 Rep @Mod/Heavy
- 1 Rep @Heavy
WOD 2
21 – 15 – 9
Thrusters @45/30
Banded Pull Ups
21 – 15 – 9
Cleans @55/40
Ring Dips
50 – 40 – 30 – 20 – 10
DU
Ab mat sit ups
26 Minute Time Cap
Tabata Core
8x 20s Work : 10s Rest
Superman Plank
Tuck Crunches
Alternating V-Ups
V-Sit
Home
WOD
21 – 15 – 9
Odd Object Thrusters
Burpees
21 – 15 – 9
Odd Object Power Cleans
Strict Press
50 – 40 – 30 – 20 – 10
DU/SU/Jumping Jacks
Sit Ups