08 Sept 2019 - WOD

WORKOUT OF THE DAY

Engine Work

A) Conditioning

This is a "Long" fitness test on BtWB. It's simple, but very effective.

6 rounds for time of:
400m Run
25 Burpees to target

* Target must be 1ft above your standing reach
* Time cap: 35 minutes


Specialist Sundays

A) Clean lift-off + Power Clean + Jerk: 6 x 2+1+1

* Start at 50% of 1RM power clean & jerk and build

*Pause for 2 seconds at the knee on each clean lift-off

B) Clean pulls: 4 x 3 @ 85% of 1RM clean

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