08 July 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off

400m Run
50 Double unders
Max reps of dumbbell hang power clean & jerk (Pick load)

Specialist Sunday (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3
A2) Snatch: 5 x 3
A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
Minute 1: 3-5 Strict pull/chin-ups
Minute 2: 3 Deadlifts @ 85-90% of A
Minute 3: 40 second side plank (left)
Minute 4: 40 second side plank (right)
Minute 5: 40 second hollow hold