WOD

23 October 2018

 Tisdag

 
A) Push Press
Work up to a daily 3RM
Then perform 2 x 2 reps at 10% lighter
 
Beginner
5 sets of
3 Strict Presses
3 Push Presses
3 Push Jerks
 
B) WOD Intervals
3 min AMRAP x 4 sets
2 min rest between AMRAPs
Continue from where you stopped previous interval.
 
Rx
20 Dumbbell Snatches 22/16kg
20 Toes to Bar
50 Double Unders
5 Burpee Bar Muscle Ups
 
Md
20 Dumbbell Snatches 18/12kg
10 Toes to Bar
25 Double Unders
5 Burpee Chest to Bar Pullups
 
Lt
20 Dumbbell Snatches 14/9kg
20 Hanging Knee Raises
50 Single Unders
5 Burpee Jumping Pullups
 
C) Accessory Strength
3 sets of 
10 Rear Delt Flies
10 Strict Ring Rows
 
Extra Credits 
i) Reverse Cleans
5 x 2 reps at 80% of 1RM Clean
 
Power Snatch
6 x 3 reps at 75% of 1RM Snatch
 
ii) Conditioning
3 sets of:
60 kcal Row
50 kcal Bike
40 kcal Ski Erg
Rest 3 min between rounds