05 June 2018 – WOD

WORKOUT OF THE DAY

A) Strength / Volume

Perform 4 supersets of:
8 Back squat @ 70% of 1RM
10/10 Single arm dumbbell rows

* Move immediately from movement to movement
* Rest 3 minutes between sets


B) Conditioning

B1) 2 rounds:
30 seconds: Front squat @ 60%
30 seconds: Wall balls
90 seconds: Rest

- Rest 3 minutes -

B2) 2 rounds:
30 seconds: Bench press @ 60%
30 seconds: Push-ups
90 seconds: Rest

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

5 minutes @ 20 spm
4 minutes @ 22 spm
3 minutes @ 24 spm

- 3 minutes rest -

4 minutes @ 20 spm
3 minutes @ 22 spm
2 minutes @ 24 spm

- 3 minutes rest -

2 minutes @ 22 spm
1 minute @ 24spm
1 minute @ 26 spm
1 minute@ 28 spm