Friday 27/01/27
A. WARM-UP x2
-x10 cossack lunges
-x10 downward dog to cobra
-x10 front lunge + stretch up
-x10 KB DLs
-x10 KB clean (5+5)
-x10 KB thrusters (5+5)
B. EMOM FOR 8MINS
min1: x2 dragon flags
min2: 10/8 cal row
min3: x20 V-ups
min4: x40 DUs (x80 singles)
C. WOD -FOR TIME
(i) 15 – 10 – 5
DLs (RX: 80kg/50kg , Sc: 50kg/30kg)
MUs (Sc: box or band)
rest until 10:00
(ii) 15 – 10 – 5
power cleans (RX: 50kg/35kg , Sc: 30kg/20kg)
pull ups (Sc: band)
rest until 20:00
(iii) 15 – 10 – 5
thrusters (RX: 40kg/25kg , Sc: 25kg/15kg)
T2B (Sc: knees to chest)