Performance
WOD 1
Deadlift
1 x 10 @50%
1 x 8 @60%
1 x 6 @70%
1 x 4 @75%
Note: Do a couple of warm up sets before starting the first set. Make sure you are taking at least 2 minutes of rest between sets.
WOD 2
Check in: 40 Cal
5 Rounds
10 Power Cleans @62.5/45
10 Devils Press @20/12.5
Check out: 40 Cal
21 Minute Time Cap
Note: The power cleans want to be performed as fast single reps. Use a dumbbell weight for the devils press that enables you to perform unbroken sets but will still challenge you.
Fitness
WOD 1
Deadlift
1 x 10
1 x 8
1 x 6
1 x 4
Note: Do a couple of warm up sets before starting the first set. Make sure you are taking at least 2 minutes of rest between sets.
WOD 2
Check in: 40 Cal
5 Rounds
10 Power Cleans @45/32.5
10 Devils Press @15/10
Check out: 40 Cal
21 Minute Time Cap
Note: The power cleans want to be performed as fast single reps. Use a dumbbell weight for the devils press that enables you to perform unbroken sets but will still challenge you.
Home
WOD
Check in: 60 AKB Swings
5 Rounds
10 Power Cleans
10 Burpee + Snatch
Check out: 60 AKB Swings
Note: Use an odd object for all movements.