Monday WOD 15-9-14
September 14th, 2014
WOD – Monday, 8/9/2014
WOD:
[A] 3 rounds for max total reps
1 min per station, no rest between stations, 1 min rest between rounds
Wall Ball, 10kg (6kg)
Toes To Bar
Double KB Russian Swing 2x16kg (2x12kg)
Row (for Cals)
DB Ground to Overhead 2x15kg (2x10kg)
Fundamentals WOD:
2 rounds for max total reps
1 min per station, no rest between stations, 1 min rest between rounds
Wall Ball, 6kg (4kg)
Knee Raises
KB Russian Swing (16kg/12kg)
Row (for Cals)
Hang power clean with tech bar
Skill: No Skill
COMPETITION TRAINING (Optional):
[COMP A] Hang Clean 3-3-3
[COMP B] Strict HSPU
3 x max
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