21 October 2021

COMP WOD – 21 October 2021

Day 2)

 

Warm Up

 

3rds

300m row

20 band pull aparts

10 single arm upright row (each arm)

 

Strength/Skill

 

5×1 Deadlift – 85%

 

3x 0:40 on 0:20 off

HSPU

 

Rest 1min

 

3x 0:30 on 0:30 off

Deficit HSPU – 20/10kg plate

 

Rest 1min

 

3x 0:20 on 0:40 off

SHSPU

 

4×8 Supinated Grip Bent Over Row

 

4×8 Reverse grip barbell curl

 

WOD

 

For time

 

50, 40, 30, 20, 10

5, 4, 3, 2, 1

DU

Squat Clean – 90/70kg (scale as required – should be heavy)

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