Wednesday 22/05/19
A. WARM-UP x3
-x20 scissor swings
-x20 arm hugs
-x10+x10 T-opener in lunge
-x20 mountain climbers
-x20 high knees
B. E1.5M FOR 12MINS
x1 strict press + x2 push press + x3 power jerks (BOTC)
C. WOD – 3 ROUNDS FOR TIME
30 DLs
20 box jumps
10 clean and power jerk (or push press)
(RX: 70kg/50kg, Sc: 50kg/35kg , Beg: 35kg/20kg)
Should be heavish for clean and jerk – but keep good form
6:15 CLASS
A. WARM-UP x3
-x20 scissor swings
-x20 arm hugs
-x10+x10 T-opener in lunge
-x20 mountain climbers
-x20 high knees
B. EMOM FOR 12MINS
min1: x20 renegate DB rows (in plank)
min2: x20 DB snatch
C. WOD – 5 ROUNDS FOR TIME
30 sumo KB DLs
30 box step ups
30 DB push press (2 DBs)