WOD

16 November 2018

 Fredag

 
A) Snatch
6 x 1 rep at 80-90%
 
B) Snatch Deadlifts
Work up to a daily 5RM
Chest must be open, shoulders back
 
C) WOD
In teams of 2:
8 rounds for time (4 rounds each, Timecap: 16 min)
Row can be performed while partner completes pushups and swings. Switch is made when both have completed their reps.
 
Rx
500/450 meters of Rowing
24 Hand Release Pushups
24 American Kettlebell Swings 24/18kg
 
Md
450/400 meters of Rowing
18 Hand Release Pushups
24 American Ketllebell Swings 20/14kg
 
Lt
400/350 meters of Rowing
12 Hand Release Pushups
24 American Kettlebell Swings 16/10kg
 
Extra Credits
i) Accessory Strength Training
4 rounds of
12 Reverse Lunges, holding Kettlebells
12 Barbell Bicep Curls
12 Lat Pullovers with Dumbbell
Rest 90 seconds between rounds