
WOD Monday 14th, September
Movement activation
The Clean
Then
20 min running clock
Block run buy in
Into 1 rm Clean
Then rest 5 mins
Then AMRAP in 8 mins
Cleans @ 80% of 1 Rm
Then 400m sprints 1:1
Time permitting
Movement activation
The Clean
Then
20 min running clock
Block run buy in
Into 1 rm Clean
Then rest 5 mins
Then AMRAP in 8 mins
Cleans @ 80% of 1 Rm
Then 400m sprints 1:1
Time permitting
Movement activation Partner Wod Triple Threat Wod 1 10 min Cap AMRAP 4 Dumbbell Thrusters 6 Toes-to-Bar 24 Double-Unders Wod 2 10 min Cap 21 wall balls 21 cal row Wod 3 6 mins AMRAP 3 posit
Movement activation Rope climb Refresher and play “Glen” For Time: 30 Clean and Jerks 60/40 1 block run 10 Rope Climbs 1 block run 100 Burpees
Movement tech Hang Snatch Then EMOM 8 mins Build to a heavy Double Hang Power Snatch Wod Hook and Ladder [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Sntach / Power Clean and Jerks