Mobility: 4min
2min each side Couch Stretch Coaches Choice
Dynamic Warm Up: 5min
WOD: 30min
“Nobody puts KK in the corner!”
In 30min Complete:
21-15-9
Deadlift (225,155,185,135)
Box jump (24,20,20,18)
21-15-9
Deadlift (225,155,185,135)
Box jump (24,20,20,18)
NOTES: Looking for sub 5min times
Deadlift weight should be comparable to ‘Diane’, Athletes should be able to complete 7+ TNG reps unbroken each set.
–3min Rest–
3 rounds
10 HSPU
10 Power cleans (175,125,135,95)
–3min Rest–
3 rounds
10 HSPU
10 Power cleans (175,125,135,95)
NOTES: Looking for sub 7min times
Athletes should be able to complete 10 HSPU in max 2 sets each round. PC weight should be heavy, sets of 4+ TNG should be possible.
–3min Rest–
50 Wall Balls (20,14,14,12)
40 DUBs (x3)
10 Bar or Ring MU
–3min Rest–
50 Wall Balls (20,14,14,12)
40 DUBs (x3)
10 Bar or Ring MU
NOTES: Looking for sub 7min times
Wallballs and DUBs should be completed unbroken to have enough time to complete 10 MUs under the 30min time cap
**1RX+ MU = Rx 3PU+3PU
**Todays Competition WOD written by Cate Kelly (KK)
Wallballs and DUBs should be completed unbroken to have enough time to complete 10 MUs under the 30min time cap
**1RX+ MU = Rx 3PU+3PU
**Todays Competition WOD written by Cate Kelly (KK)
NOTES:
This WOD is comprised of 3 fast WODs. 30min time cap including rest. Score total time including rest. 5min rest is mandatory.
Cool Down Stretch: 2-3min
$ Out
Pallof Press
2 x max reps each side
2 x max reps each side