31.10.18

WOD
Hang Power Clean (Build to Heavy Set of 3)
15 mín
Hangman (Time)
For Time / Time Cap 12 min:
21 Hang Power Cleans 60/45
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans
9 Lateral Barbell Burpees
50 Double Unders

Skölun á stöng:
Sc1: 55/40
Sc2: 50/35

Skölun fyrir sipp
Sc1: Reduce Reps 75/50/25
Sc2: 2x Single Unders
Sc3: Timed Practice (2 Minutes for Set of 100, 1:30 for Set of 75, 1 Minute for Set of 50)

FIT

WOD WARM UP
## :30 Seconds
Jumping Jacks
Active Spidermans
Front Rack Stretch

Easy Single Unders
Active Samson
Front Rack Stretch

Higher Single Unders
Push-up to Down Dog
Front Rack Stretch

## Modified Barbell Warmup 

5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Alternating Elbow Rotations
5 Front Squats
5 Strict Presses
5 Good Mornings
5 Back Squats

### Movement Prep
:15 Seconds Hops in Place (Focusing on Knees Back)
:30 Seconds Single Unders
:15 Seconds Higher Single Unders
:15 Seconds Double Unders

:30 Seconds Single Unders
:30 Seconds Double Unders

### Movement Prep
3 Frog Hops
3 Push-ups
3 Burpees
– – – – – – – – – – – – – – – – – – – – –
3 Lateral Barbell Burpees

### Movement Prep
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans
– – – – – – – – – – – – – – – – – – – – –
15 Second Receiving Position Hold
– – – – – – – – – – – – – – – – – – – – –
*With a Pause in Receiving Position:*
3 High Hang Power Cleans
3 Hang Power Cleans

## 1 Round
3 Hang Power Cleans
3 Lateral Barbell Burpees
10 Double Unders

CategoryWOD