26 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Strength: Push press

A1) 15 minutes to establish a heavy set of 3 reps

A2) Based on above 3RM:
3 reps @ 95%
10 reps @ 75%
3 reps @ 90%
15 reps @ 70%
3 reps @ 85%
20 reps @ 65%

- Rest 2-3 minutes between sets –

B) Accessory

2-4 Rounds:
20 Back rack reverse lunges
10 Pendlay row
15 Bent over lateral raise
 

ENGINE WORK: AEROBIC CAPACITY

A) Row

5km time trial