09 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

2 rounds for time:
800m Run
21-15-9
Kettlebell swing (32/24 kg)
Burpee


Specialist Sunday

A) Muscle snatch: 5 x 3

B) Tall snatch: 5 x 3

C) Back squat: 4 x 3 @ 80%


Barbelles Lifting Class

A) Strength
Bench Press: 4 x 5 with 2 second pause at bottom.

B) Accessory
B1) Seated Arnold Press: 3 x 10
B2) Banded Lat Pull Downs

C) EMOM x 8
Min 1: 6-8 Kipping Levers
Min 2: 6-8 Kipping High Knees