WOD Monday 20/04/2015
A) 15mins to find your 4RM
Hang power clean
-From the top of the knee.
Then,
B) 10 rounds of:
Hang power clean for 15 seconds
Rest 45 seconds
-Go heavy.
Post loads and number of reps completed to comments.
A) 15mins to find your 4RM
Hang power clean
-From the top of the knee.
Then,
B) 10 rounds of:
Hang power clean for 15 seconds
Rest 45 seconds
-Go heavy.
Post loads and number of reps completed to comments.
Brilliant morning of lifting today guys, the improvements are outstanding!!
Congrats and cheers to Sue on her 3 yrs of loyalty today to the Green Machine, what a ride it has been for you. Appreciate your support 🙂
Thanks Coach for letting me start this journey with you so proud to be part of such a wonderful community 🙂
4RM hang power clean 60kg
Then:
3 rounds of 10 KB swings (24kg), 20 push ups, 30 sit ups
Then:
1 round max strict pull ups (7).
ONYA RusselUP!!