25 August 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In teams of 2, complete

00:00 to 10:00: 1.5 Mile run (*Switch every 400m)
10:00 to 20:00: 50 Dumbbell devil’s press
20:00 to 30:00: 2000m Row (Switch every 200m)
30:00 to 40:00: 50 Dumbbell devil’s press
40:00 to 50:00: 1.5 Mile run*

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


Specialist Sunday

A) Hang Power Clean & Jerk

6 x 3 + 1
* Start at 50% of 1RM power clean & jerk and build

B) Clean 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 > Power clean + Front squat : 3-4 x 1+1
Weak overhead > BTN push press: 3-4 x 3


Barbelles Lifting Class

A) Pull Up Strength
3-4 sets of ONE of the following:
1. 10-20 second chin over bar hold
2. 5 negative chin ups / pull ups
3. 5 bodyweight chin ups / pull ups

B) Toes to Bar Skill
10 Minute EMOM
Even: 10 beat swings with band
Odd: 10 Kipping Levers

C) Accessory

12 Barbell Bentover Rows
12 Banded Lat Pulldowns
12 Bicep Curls