18 Nov 2018 – WOD

WORKOUT OF THE DAY

ENGINE WORK

In teams of 2, alternate complete movements, for 20 minutes:
20 Calorie row
10 Devils press
20 Box jump overs (24/20 in)

SPECIALIST SUNDAY

A) Hang power clean: Build to a heavy double

B) Clean & Jerk: 5 x 2 @ the weight from A

WOMEN’S ONLY

A) Bench Press: Build to a heavy 3

B) Sumo Deadlift: Build to a heavy 3

C) Complete 3 rounds for quality:
10 Dumbbell seated Arnold press
10 Dumbbell rear deltoid fly
10 Barbell single leg Romanian deadlift