05 May 2019 - WOD

WORKOUT OF THE DAY

Engine Work

2 Rounds for time:
800m Run
21 Dumbbell power cleans
21 Dumbbell push press
15 Dumbbell power cleans
15 Dumbbell push press
9 Dumbbell power cleans
9 Dumbbell push press
* Can also use kettlebells


Specialist Sunday

A) Skill
3 sets of:
3 tall split jerk + 3 Behind-the-neck Split jerk + 3 split jerks

B) Split Jerk
Build to a heavy single

C) Front squat + Split jerk
5-7 x 1+1 @ 90%+ of B


Barbelles Lifting Class

A) Strength: Sumo Deadlift
Build to heavy 3 for the day

B) Gymnastics Strength
B1) Ring Dips / Ring Support Hold: 3 x 5 / 5 x 20 second hold
B2) Pull Ups / Negatives: 3 x 6

C) 12 min EMOM
Min 1: 20 second handstand hold / 2 wall walks
Min 2: 5-10 Toes to bar variation
Min 3: 6-8 medball hamstring curls