WOD Thurs 12th Aug 2021

EMOM – 8-10min (build load or 30sec work) 1x powerclean + 2 push jerk/press - or 5 pushup + 10/20 shoulder taps

WOD- 10-1 Front squat (30/40-25/35) push press thruster


BODYWEIGHT WOD – 10-1-10 Squat Pushups Burpee

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Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =

Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi