21 July 2019 - WOD

WORKOUT OF THE DAY

Engine Work

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 minutes of rowing for calories
2 minutes of dumbbell burpee box step-overs (24/20 in)
2 minutes of assault bike for calories
400m Run

*You rest the remainder of the time after you get back from the run

Specialist Sunday

A) Snatch

Pause snatch: Every 90 seconds for 15 minutes
* Pause 1 inch off the floor, below the knee, above the knee and in the receiving position. Each for a count of 2

B) Overhead squat

6-10 reps: 1 rep has a 10 second decent and a 10 second hold in the bottom

C) Accessory (if time allows)

3-5 sets:
10 Snatch grip romanian deadlifts
45-60 second weighted side plank, per side


Barbelles Lifting Class

A) Bench Press

1 x 2 @ 80%
1 x 2 @ 86%
1 x 2 @ 92.5%
1 x 2 @ 100%


B) Strength Accessory

3-5 Bar Dips
10 Pendlay Rows

C) Gymnastics

Accumulate 3 minutes of chin over bar hold or perform 10 chin ups