WOD

23 July 2018

 Måndag

 
A) Upper Body Strength
 
3 rounds of 
 
Z-Press 
5 reps at 75%
 
Strict Pullups (Weighted, bodyweight or banded) 
5 reps
 
Box Supported Tuck, L-sit or Weighted L-sit
20 seconds
 
Rotate through the 3 exercises, rest 60 seconds between efforts.
 
B) WOD
For time (Timecap: 10 min) 
 
Rx
27 Lateral Burpees
21 Power Cleans 50/35kg
21 Lateral Burpees
15 Power Cleans 70/50kg
15 Lateral Burpees
9 Power Cleans 90/65kg
9 Lateral Burpees
 
Md
21 Lateral Burpees
21 Power Cleans 40/30kg
18 Lateral Burpees
15 Power Cleans 55/40kg
15 Lateral Burpees
9 Power Cleans 70/50kg
 
Lt
21 Lateral Burpees 
21 Power Cleans 30/20kg
15 Lateral Burpees
15 Power Cleans 40/30kg
9 Lateral Burpees
9 Power Cleans 50/35kg
 
Extra Credits 
i) Snatch Ladder
Starting at 60% of 1RM Snatch, perform 3 Squat Snatches Every minute for 2 minutes before adding 5/2.5kg and performing 2 more rounds.
 
Follow the same ladder pattern until 2 rounds of heavy Snatches have been conpleted. 
 
ii) Swimming Intervals
400m Warm-up, slow, steady pace
10 x 50m Swim, fast pace 
400m Cooldown, slow, steady pace