10th February 2019

WOD WOD, February 11, 2019

GRACE
Our Feb Benchmark is surely the best of the lot? Rip in!

Warm-up
A) Dip / PC movement prep and standards
B) BB Tech
Power Clean Cluster (Weight)
E4MOM x 5 Sets

Minute 1 :

Build to heavy Power Clean Cluster of 3 reps.

*Start at 50 % build to 80-85 % of max PC

*8-10s Rest between each rep

Minute 2 : FULL REST

Minute 3 :

Skill development – choose wisely… !

3-5 x Strict Ring Dips + 10-15 Second hold at top of last ( Can Muscle up if able )

Or

3-5 x Ring Push Ups + 10 -15 Second hold at top of last

Or

3-8 x True Floor Push Ups + 10-15 Second hold at top of last

Minute 4 : FULL REST

*Teams of 3-4 works well for this format if needed

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

6 MINUTE CAP FINISHED OR NOT

BB : The goal is for everyone to "feel" the same regardless of load
Your ego will get you in trouble with this puppy, peg it back and move the damn Barbell

50/30, 40/25kg or less

*Please dont smash up the bumper plates when the

Necessities
Midline / Shoulder Reset

3 – 4 Sets of

30 Second banded face pulls
30 Second Hollow
30 Second KB Rack hold
30 Second Rest

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