
Monday WOD 12th July
EQUIPMENT:
3:00 On
3:00 Off
3:00 On
“Macho Man” Complexes ME 60/40
1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks
Then
“Dirty 30”
30 Box Jumps (24″/20″)
30 Chest to Bar Pull-Ups
30 KBS
30 Front Squats (50/35)
30 TTB
30 Push Press (50/35)
30 Deadlifts (50/35)
30 WB (20/14)
30 Burpees
100 Double-Unders
NO EQUIPMENT:
3:00 On
3:00 Off
3:00 On
“Macho Man” Complexes ME odd object
1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks
Then
“Dirty 30”
30 Box Jumps (24″/20″)
30 Rows x 2
30 KBS
30 goblet squats x 2
30 V ups/ Shot guns
30 Push Press
30 Deadlifts
30 thrusters
30 Burpees
100 Double-Unders 2 x skips