WOD 2020/02/13


Warm Up: Dynamics & Mobility

Primary Strength Session A. Every two minutes, for 12 minutes (6 sets):

3 Front Squats + Jerk @ 90-92% of 1-RM C&J

B. Every 3 minutes, for 24 minutes: Ground to Overhead Barbell Cycling

*Set 1 – 5 reps @ 60% of 1-RM Clean & Jerk

*Set 2 – 5 reps @ 60%

*Set 3 – 5 reps @ 60%

*Set 4 – 5 reps @ 60%

*Set 5 – 3 reps @ 65%

*Set 6 – 2 reps @ 70%

*Set 7 – 2 reps @ 70%

*Set 8 – 1 rep @ 80%

C. Three sets of: 60- 40 kg Push Press x Max Reps @ 10X3

WOD : For Time (Time cap 20min)

10 Ring Muscle-Ups

10 Squat Cleans (85/50 kg)

10 Burpee Box Jump-Overs (60-50 cm)

Rest until the running clock reaches 10:00, and then…

Three rounds for time of:

15-10 Cal Row

20 Wall Ball Shots (9/6 kg))

20 Pull-Ups


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