30 Sept 2018 – WOD

WORKOUT OF THE DAY

Engine Work

Perform 4 x 5 minutes on : 5 minutes off:
500m Row
In remaining time AMRAP:
10 Kettlebell swings (24/16 kg)
10 Push ups

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean + Jerk:
6-8 x 1+1+1
* Perform 1 set every 90 seconds

B) Floating clean deadlift:
4 x 5 @ 80-90% of 1RM clean


Women’s Only

A) Perform max set of chin ups

B) Perform max set of toes to bar

C) Perform max set of ring or box dips

D) Snatch-grip RDL: 4 x 8
* 2 minutes’ rest between sets

E) 12 minutes for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP