14 July 2019 - WOD

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WORKOUT OF THE DAY

Engine Work

In teams of 2, complete "Power Hour":

00:00 to 10:00: 1.5 Mile run (*Switch every 400m)
10:00 to 20:00: 200 Calorie bike (Switch every 20 calories)
20:00 to 30:00: 1.5 Mile run*
30:00 to 40:00: 2000m Row (Switch every 200m)
40:00 to 50:00: 1.5 Mile run*
50:00 to 57:00: 7 minute AMRAP of burpee box jump overs (Switch every 5 reps)

* Every work interval should be a hard effort!
* 1.5 miles is 2400m (6x400m total)


Specialist Sundays

A) Clean & Jerk

Hang power clean + hang clean + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3-5 x 2
*Pause for 2 seconds at 1 inch off the floor, at the knee and in the power position


Barbelles Lifting Class

A) Bench Press
1 x 5 @ 80%
1 x 4 @ 87.5%
1 x 3 @ 95%

B) Accessory

3 Rounds (for quality)
10/10 Barbell Front Rack Walking Lunges
10 Sumo Stance Good Mornings

C) Gymnastics
Wall Walks and Shoulder Taps
5 x 1 x 10