03 June 2017 – WOD

WORKOUT OF THE DAY

A) Strength

A1) Bench press: 15 minutes to build to a heavy 5

A2) Alternating EMOM x 20

Minute 1: 10 Front squat
Minute 2: 10 Strict HSPU
Minute 3: 10 Bent over barbell row
Minute 4: Rest

Guidelines for A2
– Barbell movements: Increase by 2.5 to 5kg from last week
– Gymnastics: Unbroken is the aim, scale as needed

B) Strength / Accessory
3-5 Supersets:
10/10 Dumbbell Bulgarian split squat
15/15 Single leg glute bridge
15 Strict knees to elbows
Rest 90-120 seconds