WOD

22 August 2018

 Onsdag

A) Weighted Pullup
In a 10 minute window, build up to a 1RM Weighted Pullup. 

When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time. 

B) Clean Complex
EMOM 6
1 Hang Power Clean
1 Touch & Go Power Clean
1 Hang Squat Clean
1 Touch & Go Squat Clean

Use a heavy barbell, from 80% of 1RM Power Clean and heavier

C) WOD
8 min AMRAP

Rx
75 Double Unders
25 American Kettlebell Swings 24/16kg

Md
25 Double Unders



25 American Kettlebell Swings 18/12kg

Lt
75 Single Unders
25 American Kettlebell Swings 12/8kg

Extra Credits

i) Snatch Complex
5 sets of 
1 Muscle Snatch
2 Power Snatch
3 Squat Snatch

Use 50% of 1RM Squat Snatch
Rest as needed between sets

ii) Speed Sled Push
EMOM x 10
10m Sled Push with a medium-light load
Go as fast as possible