Monday WOD 9-7-18
July 8th, 2018
Monday WOD 9-7-18
RXD “Van Damme”
For Time:
30 Snatches (60/42.5kg)
10 Ring Muscle-ups
30 Clean & Jerks (60/42.5kg)
10 Ring Muscle-ups
30 Thrusters (60/42.5kg)
10 Ring Muscle-ups
OPEN & PERFORMANCE
For Time:
30 Snatches (42.5/30kg) + 10 C2B Pull Ups
30 Clean and Jerks (42.5/30kg) + 10 C2B Pull-Ups
30 Thrusters (42.5/30kg) + 10 C2B Pull-Ups
For Time:
30 Snatches (42.5/30kg) + 10 C2B Pull Ups
30 Clean and Jerks (42.5/30kg) + 10 C2B Pull-Ups
30 Thrusters (42.5/30kg) + 10 C2B Pull-Ups
FITNESS
“TNT”
For Time:
30 Snatches (35/25kg)
30 Clean and Jerks (35/25kg)
30 Thrusters (35/25kg)
+ Optional Extra’s in Open Gym.
2. Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories
3. Midline
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off
Thank You: http://comptrain.co/individuals/home/
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