Posted on Feb 17, 2020

CrossFit StKilda Workout Of The Day 18/02/2020

Today is Day 6 of our 10days of Hero WOD’s as we lead up to the anniversary of 10years as a CrossFit Affiliate.

A. EMOM x 8
M1 – 1 Power Snatch + 1 Overhead Squat
M2 – 1 Power Clean + 1 Hang Squat Clean & Jerk
Add load at Min 3,5,7 – Same load across both bars.

B. “Tommy Mac”
2 Rounds For Time
12 Burpees
12 Thrusters 50/35kg
12 Burpees
12 Power Snatches 50/35kg
12 Burpees
12 Push Jerks 50/35kg
12 Burpees
12 Hang Squat Cleans 50/35kg
12 Burpees
12 Overhead Squats 50/35kg

The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012.

Although this is out of sequence (by year) this is one of my all-time favourite CrossFit workouts and I felt it was important that we all get to experience it. Enjoy – Lockie…

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