WOD's up für Montag
2018-01-15 19:47
von Rob Powell

Are you tough?

It is a get at it kind of day!

Es ist ein Tag wo du Gas geben kannst!

Warm-up: Joint Mobility/Dynamic


Coaches Point of Performance: Barbell warmup

Add light plates to bar

2x3 with 10 sec rest

Clean grip Romanian Deadlift (eyes up)


2x3 with 10 sec rest

Clean grip RDL return to floor


2x3 with 10 sec rest

Clean pull from the ground


3 Power Clean


2x, add weight to bar at the beginning of each round

3 Power clean

3 Full clean

3 Power clean and jerk

1 Full clean, 3 front squats

*rest 10 sec between each movement

Conditioning: 3 complete am rap rounds of a and b.

a) 3min AMRAP: 60 Sec walkout and hold + 15 WB + 10 T2B strict.

b) 3min AMRAP: 3 Front Squats + 3 Power Clean and Jerk + 3 Full Clean max weight 90/60Kg


Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)


The Coaches P.O.P is additional prep work led by our staff to prepare you for the days training. This is run in our regular classes and is a mandatory participation portion of training. When work pieces have "Optional" attachments available that training is dependent on your current your level of fatigue and comfort with the movements and time remaining in the training session.


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