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WOD

WOD

By Joel Webb | In WOD's | on August 2, 2017

Strength: Standing DB Press
3×8 (AHAP) (10 minutes)

 

WOD:
3 RFT: *15 minute time cap
50 air squats
21 abmat sit-ups
10 hang power cleans 135/95 115/75 95/65

 

*comp’ers *15 minute time cap
3 RFT:
50 air squats
7 muscle-ups (ring or bar)
10 hang power-cleans 135/95LBS 115/75 95/65

 

Accessory WOD:
3 RNFT:
10 Double KB/DB Single Leg RDL
10 Barbell Kang Squat
6-10 Double KB/DB C&J (hang)
Accumulate :30 seconds in hollow body hold
30′ Bear Crawl sled drag AHAP (straps on shoulders – set cones 5 mats apart dragging towards pull-up rig)

 

*Optional Conditioning (after class)
4 sets: 500m row
Each for time; resting 1:1

Kang Squat video:

Double KB C&J video:

Double KB/DB Single Leg RDL video:

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