18 August 2019 - WOD

WORKOUT OF THE DAY

Engine Work

With a partner, in 40 minutes complete
7km Row
* Switch as needed

In remaining time AMRAP:
400m Run (200m each)
20 Dumbbell devils press (Switch every 5 reps)


Specialist Sunday

A) Hang Power Snatch
6 x 3
* Start at 50% of 1RM power snatch and build

B) Snatch pulls
4 x 3 @ 80% of 1RM snatch

C) Accessory
Pick one exercise below based on your weakness:
Weak back > Good mornings: 3-4 x 10
Weights crashing > Snatch balance: 3-4 x 3
Weak overhead > BTN Snatch push press: 3-4 x 3


Barbelles Lifting Class

A) Pull Up Strength

3-4 sets x 5 reps of one of the following:
1: 10-15 seconds Chin Over Bar Hold
2: Negative Pull Up/Chin Up
3: Bodyweight Pull Up/Chin Up

B) Toes to Bar Skill

10 Minute EMOM
Odd: 10 x Beat Swings / Kipping Levers
Even: 5-8 x Kipping Knees to Chest

C) Accessory

3 Rounds for quality:
10-12 x One Arm Dumbbell Row
20 x Landmine Rotations
20 x Hollow Rocks