07 July 2019 - WOD

WORKOUT OF THE DAY

Engine Work


With a partner, row/bike for distance in 35 minutes
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Switch after non-rowing partner completes a round of Helen:
400m Run
21 Kettlebell swings (24/16 kg)
12 Pull-ups


Specialist Sundays

A) Snatch

Power snatch + overhead squat + snatch: 5-7 x 1+1+1
* 3 second pause in bottom of each

B) Jerk

Push press + Behind neck split jerk + split jerk: 3-5 x 1+1+1
* 5 second hold in each split position

C) Accessory

3-5 sets:
10 Good mornings
45-60 second weighted plank


Barbelles Lifting Class

A) Strength: Bench Press
1 x 2 @ 80%
1 x 2 @ 86%
1 x 2 @ 92%
1 x 2 @ 97.5%

B) Gymnastics Strength
3 Rounds (for quality)
3-5 Ring Dips (or variation)
10/10 Single Arm Ring Rows

C) 9 Minute EMOM
Min 1: 3 Negative HSPU
Min 2: 3-5 Pull Ups (or variation)
Min 3: Rest