Workout of the Day

WOD 22.09.2020

Warm Up:
Barbell Tekkers (PVC)

Empty Barbell:
10 Power Cleans
10 Alternating Box Step Ups
10 Shoulder to Overhead
10 Calories or Run 100m
x 3

Kit Set-Up & Movement Practice

WOD:

a)
7 Minute Ladder of:
3 Power Cleans @ 45/60kg
6 Box Jumps @ 20/24”
6 Power Cleans @ 45/60kg
12 Box Jumps @ 20/24”
9
18…

Rest 3 Minutes

b)
7 Minute Ladder of:
3 Shoulder to Overhead @ 45/60kg
Row, Ski or Bike 12/15 Calories, or Run 200m
6 Shoulder to Overhead @ 45/60kg
Row, Ski or Bike 12/15 Calories, or Run 200m
9…

* Scale WEIGHT & HEIGHT as needed

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