WOD

23 April 2019

 Tisdag

 
A) Strength Circuit
6 rounds, performed as OTM
A1) 8 Deadlifts at 50% of 1RM Deadlift, slow and controlled Tounch & Go reps. 
A2) 6 Strict HSPU or Pike Pushups or Seated Kettlebell Press
A3) 5+5 reps Reverse Lunges Standing on 20kg bumper plate. Hold Kettlebell for additional load. 
 
B) WOD Long Helen
20 min AMRAP
 
Rx
1 Fountain Run
21 Kettlebell Swings 24/16kg
12 Chin over Bar Pullups
 
Sc
1 Fountain Run
21 Kettlebell Swings 14/10kg
12 Jumping Pullups
 
Extra Credits 
i) Weightlifting 
Snatch from Blocks
5 sets of 
1 Power Snatch + 1 Squat Snatch at 75-80% of 1RM Snatch
Bar setup above knee height. 
 
Clean & Jerk
5 sets of 
2 Squat Cleans + 1 Split Jerk at 85%
 
ii) Gymnastics WOD
5 min AMRAP
4 Ring Muscle Ups
7 Handstand Puhups
10 Pistols Squats