04 Nov 2018 – WOD

WORKOUT OF THE DAY

Engine Work

In teams of 5, with only one teammate allowed per station, complete a 30 minute AMRAP of: Station 1: 300/250m row
Station 2: 30/20 Push-Ups
Station 3: 20 Dumbbell Push Press
Station 4: 25/15 Calories of Assault Bike
Station 5: Rest
* Once everyone has completed their movement, everyone moves on to the next station
* Person on station 1 goes to station 2, person on station 2 goes to station 3...etc

Specialist Sunday

A) 3 Position Power Clean (Floor, below the knee, and above the knee):
Build to a heavy load for the complex

B) Clean & Jerk: 5-7 x 1 (with 3 second pause in receiving position of the clean & the jerk) @ the weight from A

Women’s Only Class

A) Bench Press: 5 x 3 @ 80%

B) Strict Chin Ups (or Negatives): 4 x 5

C) 15 Minute AMRAP For Quality:
10 Dumbbell Seated Arnold Press
10 Barbell Bent-over Row
10 Barbell Hip Thrust