28 July 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete:

At 00:00, complete 2 rounds for time of:
60 Calorie row
30 Devils press

At 15:00, complete 2 rounds for time of:
60 Calorie row
30 Dumbbell Curtis P's
*Curtis P = Power clean, lunge each leg (front rack), push press

At 30:00, complete 15 minute AMRAP of:
60 Calorie row
30 Devils press
30 Dumbbell Curtis P's

Specialist Sunday

A) Clean & Jerk

1 Clean + 1 front squat + 1 jerk: 5-7 x 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" off the floor, at the knee and in the power position

Barbelles Lifting Class

A) Bench Press

1 x 2 @ 80%
1 x 1 @ 86%
1 x 4 + reps @ 92.5%

B) Strength Accessory
3 Rounds (for quality)
8 Partner Nordic Curls
10 Hip Thrusts

C) Gymnastics Strength

Min 1: 3-5 HSPU/Negatives
Min 2: 5 TTB