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Wednesday 17/05/17

Andy. Pic: Angela Clancy.

Andy.
Pic: Angela Clancy.

WoD: "Keep The Power Running"

With A Clock Set For 12 Minutes:

3 Mins MAX Reps Squat Cleans

3 Mins MAX Reps Bar Muscle Ups

2 Mins MAX Reps Power Cleans

2 Mins MAX Reps Chest To Bar Pull Ups

1 Min MAX Reps Hang Power Cleans

1 Min MAX Reps Pull Ups

.

  • The clock will roll straight through from one move to another. It won't stop so be ready to transition.
  • Efficiency will be the name of the game today. Clean up those movements (no pun intended!) and you will be rewarded with more reps.
  • More reps equals more power output. More power output equals more intensity brought to the table! (We want more reps yes, HOWEVER not at the cost of shoddy form! Do it well & do it lots)
  • YOU choose the weight on the barbell. Wants to heavy for sure but aim 20+ reps in that first 3 mins and go from there. Same weight across all 3 clean variations.
  • If Bar Muscle Ups & C2B Pull Ups aren't on the bank yet there will be some set scale options of offer to get you moving through.
  • Hold the standards. Form is priority as always.
  • Scale as needed.

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Post number of rounds/reps to Beyond The Whiteboard.

AM 17/5/17

AM 17/5/17

PM 17/5/17

PM 17/5/17

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Work out of the day
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Rooftop of Dreams
ROD

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