151012 Monday

Day 1
WOD 151012

warm-up – Coach’s Choice

A1. 5-8 push press, no racks, rest 30sec then A2
A2. 6-12 reps of strict or weighted pulling… pull-ups or ring rows, rest 2min then back to A1, x 3
-rest as needed-
B. barbell complex, every 90sec
2 deadlifts + 3 hang power cleans + 4 front rack lunges + 5 burpees over bar
work @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30
-rest as needed-
C. 1 set @ 90% effort
500m row
30 bjsd – 24”/20”
500m row
D. post WOD body maintenance

 

 

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