06 Oct 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In 30 minutes, get as far as possible with a partner:

Buy in: 800m Sandbag run

In the remaining time:
10-20-30-40....
Calorie row
Dumbbell devils press

*One person working at a time. Switch as needed.


Specialist Sunday

A) Clean development

From 00:00 to 10:00, EMOM of 3 tall cleans
From 10:00 to 20:00, EMOM of 2 hang cleans (mid thigh)
From 20:00 to 30:00, EMOM of 1 hang cleans (knee)

B) Accessory

Split jerk: 3-5 x 3


Barbelle’s Lifting Class

A) Handstand Push Up Strength

3 x 4-6 negative HSPU

B) Pull Up Strength

Perform one of the following for 4 sets:

Option 1: 5 chin / pull ups
Option 2: 5-8 banded chin / pull ups
Option 3: 5-8 toes down chin ups

* 2 minutes rest between sets

C) Accessory

3 rounds (for quality)
8-10 push ups
15-20 second pull up hold (chin over bar)
10 strict hanging knee raises