Here’s the workout for Sunday 8th of October 2017, it’s an amazing combination of exercises, 2 AMRAP and one TASK FOR TIME.

 

20 MIN AMRAP

  • 10 Clean and Strict Press
  • 10 Clean and Jerk
  • 10 Front Squat

 

16 MIN AMRAP

  • 6 Double Kettlebell Half Snatch
  • 6 Alternating Gorilla Clean (L+R=2)
  • 2L / 2R Racked Overhead Squat

 

FOR TIME

  • 50 Alternating Cossack Squats
  • 50 Tricep Push-ups

Below are videos that will help. Download the PDF for movement standards, step by step photos, weight recommendations and much more to run this WOD in your box. Your questions in our discussion group.

 

ALL DOUBLE BELL

10 CLEAN + STRICT PRESS

 

10 CLEAN + JERK

A more detailed Clean and Jerk video can be found here with slow-mo, zoom and step through.

10 FRONT SQUAT

20 MIN AMRAP

6 HALF SNATCH


6 GORILLA CLEAN

Download the PDF for movement standards, step by step photos, weight recommendations and much more to run this WOD in your box. Your questions in our discussion group.

2/2 RACKED O’HEAD SQUAT


16 MIN AMRAP

50 COSSACKS


50 TRICEP PUSH-UPS

TASK FOR TIME

Train hard and train smart.

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If you missed the video at the top of the page with all exercises, check it out below.

 

Download the PDF for movement standards, step by step photos, weight recommendations and much more to run this WOD in your box. Your questions in our discussion group.
 

 

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