WOD

09.10.19

SKILLS

KB or D Turkish Get Ups

review and practice for 5’ then perform:

20 Alternating Reps as Fast as Possible @24/16kg

WOD

4 sets of:

9 DB Power Clean @45/25lbs

21 Wall Ball@20/14lbs

9 DB Power Clean @45/25lbs

15 DB Push Ups @45/25lbs

– 1’ rest b/t sets

CF TEEN h.17

Endurance h.13

GYM h.19

CF30’ h.21

SKILLS

KB or D Turkish Get Ups

review and practice for 5’ then perform:

20 Alternating Reps as Fast as Possible @16/12kg

WOD

4 sets of:

9 DB Power Clean @30/20lbs

21 Wall Ball@16/8lbs

9 DB Power Clean @30/20lbs

15 DB Push Ups or Push Ups @30/20lbs

– 1’ rest b/t sets

 

CF TEEN h.17

Endurance h.13

GYM h.19

CF30’ h.21

SKILLS

KB or D Turkish Get Ups

review and practice for 5’ then perform:

20 Alternating Reps as Fast as Possible 

WOD

4 sets of:

9 DB Hang Power Clean 

21 Wall Ball

9 DB Hang Power Clean 

15 Push Ups 

– 1’ rest b/t sets

CF TEEN h.17

Endurance h.13

GYM h.19

CF30’ h.21

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