W.U. Group Readiness for movments
W.O.D 27 min Running Clock
A: In 5 mins Complete the following
- 8 x Thrusters
- 7 x Pullups/Strict HSPU
- 6 x Burpees
- 6 x Thrusters
- 5 x Pullups
- 4 x Burpees
- 4 x Thrusters
- 3 x Pullups
- 2 x Burpees
REST 2 mins
B. In 5 Mins Complete
Same Rep Scheme as above of
- Full Cleans
- Chest 2 Bar Pullups (Kipping HSPU)
- Barfacing Burpees
REST 3 min
C. In 14 mins Complete
Same Rep Scheme as above of
- Full Snatch
- Bar Muscle Ups/Deficit Kipping HSPU 3″/2″)
- Burpee Box Jump Overs
Weight:
Men: 115/105/95
Women: 85/75/65
Weight can be changed for different segment of work
