02 December 2019

WOD – 3 December 2019

Snatch Warm Up

Gymnastics ( Bar M.U )

WOD

3Rounds:

42 Wallballs

24/21 Calorie Erg Bike

12 Bar Muscle-ups

6-4-2 Squat Snatches

Kilos:

Round 1: 60/35kg

Round 2: 70/40kg

Round 3: 80/45kg 

 

Midline 

3 Sets For Quality:

:20 Seconds L-Sit

:30 Seconds Hip Extension Hold

:40 Seconds Tempo Back Squat*

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

 

BARBELL CLUB

  • Warm Up

5sets Bear Complex (Light)

  • Clean Complex

5 Sets ( 2 Power Clean + Hang Power + Hang Squat Clean)

  • Jerk Complex

5 Sets ( 2 Push Press + Power Jerk + Split Jerk)

  • Front Squat

5 Sets ( 5 Squats with 3 sec pause at the bottom )

 

 

 

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