WOD

WOD
Gymnastics
Metcon (AMRAP – Reps)
On the 2:00 x 2 Rounds
12/9 Cal Bike
Max Pull-ups RX+ BMU

Rest 2 Min

On the 2:00 x 2 Rounds
12/9 Cal Bike
Max Pull-ups RX+ BMU

Weightlifting
Clean
Big Clean Complex
Every 5 Minutes for 6 Sets

High Hang Squat Clean (pockets)
Hang Squat Clean (above the knee)
Squat Clean (floor)
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

*Hold the bar for the entire complex (hook grip!!)

WOD

WOD  September 16, 2020

WOD
Gymnastics
Metcon (AMRAP – Reps)
On the 2:00 x 2 Rounds
12/9 Cal Bike
Max Pull-ups RX+ BMU

Rest 2 Min

On the 2:00 x 2 Rounds
12/9 Cal Bike
Max Pull-ups RX+ BMU

Weightlifting
Clean
Big Clean Complex
Every 5 Minutes for 6 Sets

High Hang Squat Clean (pockets)
Hang Squat Clean (above the knee)
Squat Clean (floor)
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

*Hold the bar for the entire complex (hook grip!!)