22 Sept 2019 - WOD

WORKOUT OF THE DAY

Engine Work

Time for another "Power Hour"!

In teams of 2, complete:
00:00 to 10:00: 1.5 Mile run (*Switch every 400m)
10:00 to 20:00: 10 rounds:
15 Wall balls
5 Burpees box jump overs (alt complete rounds)
20:00 to 30:00:
2000m Row (Switch every 250m)
30:00 to 40:00: 10 rounds:
15 Kettlebell swings
5 Burpees box jump overs (alt complete rounds)
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 Sundays

A) Power snatch
: Establish a 1 rep max

B) Power clean & Push jerk: Establish a 1 rep max


Barbelles Lifting Class

A) Handstand Skill Work
12 min EMOM
Min 1: 6-8 shoulder taps / 2 wall walks
Min 2: 10 push ups
Min 3: 20 hollow rocks

B) Pull Up Strength
3-4 x 1-3 chin/pull ups + max banded reps

C) Accessory
3 rounds for quality:
10 Seated Z Press
10 Barbell Bentover Row
8 Barbell Rollouts