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
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.
