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Wednesday 22/05/19

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)

 

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