WOD 04/07/2025
- Jade Webb
- Jul 4
- 1 min read
WOD 04/07/2025
Power Clean
10 @ 60% 1RM
8 @ 70% 1RM
6 @ 80% 1RM
4 @ 85%-90% 1RM
Purpose/Movement standards: On a 20 minute running clock. This can be done as singles. The aim is to get through all of the reps in the rep range and then rest 2 minutes between each round. Build each round to aim for a heavy 4 – as singles
15 minute AMRAP
10 Burpees
8 Hang Power Snatch 50kg/35kg
6 Bar Muscle Ups
RX + 60kg/43kg
RX 50kg/35kg
INT 45kg/30kg
BEG 35kg/25kg
Purpose/Movement standards: Barbell cycling and gymnastics. The members will aim to get 4 + rounds. The hang power snatch is a weight they can hold onto all 8 reps fresh but will aim for 4 and 4 so they have enough arms left for bar muscle ups.
6 Bar Muscle Ups
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