WOD

19 March 2019

 Tisdag

 
A) Strength Trainging
3 x 1 rep of Squat Clean Thruster 85-95%
 
3 x 1 rep of Strict Chest to Bar Pullup 85-95% (Banded, bodyweight or weighted) 
 
B) WOD
8 min AMRAP
 
Rx
3-6-9... reps of Thrusters 60/40kg
3-6-9... reps of Chest to Bar Pullups
 
Md
3-6-9... reps of Thrusters 45/30kg
3-6-9... reps of Chin over Bar Pullups
 
Lt
3-6-9... reps of Thrusters 30/20kg
3-6-9... reps of Jumping Pullups
 
C) Accessory Strength
4 sets of: 
8 Single Leg Deadlifts with 1 Kettlebell per leg
 
Extra Credits 
i) Conditioning Intervals
5 rounds for time:
500m Ski Erg
500m Run 
Rest 2 min between rounds