30 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

"The Ghost"
6 rounds, 1 minute per station, of:
Calorie row
Burpee
Double under
1 minute rest


Specialist Sunday

A) Clean & Jerk

Power clean + front squat + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3 x 2
*Pause for 2 seconds at 1" off the floor, at the knee and in the power position


Barbelles’ Lifting Class

A) Strength: Bench Press

1 x 4 @ 80%
1 x 3 @ 87.5%
1 x 2 @ 95%

B) Accessory

3 Rounds (for quality)
10 Barbell Hip Thrusts
10/10 Staggered Stance RDL
10/10 Bulgarian Split Squats


C) Handstands

Skill Work