WOD 2020/02/26


Warm up: Dynimics & Mobility

Primary Strength Session

A.Every two minutes, for 10 minutes (5 sets):

Push Press + Power Jerk + Split Jerk(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Rest 2 minutes Build over the course of the 5 sets.

B.Bench Press

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 6 reps @ 70%

Set 5 – 4 reps @ 80%

Set 6 – 2 reps @ 90%

Set 7 – Max Reps @ 75%

WOD: Every 4 minutes for 24 minutes (6 sets):

20/15 Calorie Row

15 Burpee Box Jump Overs (60 -50 CM))

8 Strict Handstand Push-Ups to Deficit


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