WOD

29.11.18

WARM UP

General & Specific

WEIGHTLIFTING 

Power Clean & Shoulder-to-Over-Head in Cycling  – Every 75” x 10-12 sets perform: 3–5 reps @climbing

WOD

8’ AMRAP of:

Ladder Up of

2,4,6,8.. DB Devil Press@40/20lbs

4,8,12,16 Box Jump Overs @24”/20”

WARM UP

General & Specific

WEIGHTLIFTING 

Power Clean & Shoulder-to-Over-Head in Cycling  – Every 75” x 10-12 sets perform: 3–5 reps @climbing

WOD

8’ AMRAP of:

Ladder Up of

2,4,6,8.. DB Devil Press@30/15lbs

4,8,12,16 Box Jump Overs @24”/20”

WARM UP

General & Specific

WEIGHTLIFTING 

Hang Power Clean & Push Press – review and practice for 10′ with sets of 3 reps

WOD

8’ AMRAP of:

Ladder Up of

2,4,6,8.. DB Devil Press

4,8,12,16 Box Jump Step Down @24”/20”

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