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WOD - Mi 02.06.21

WARM UP 3 rounds for quality of:

20 Push Press

20 Single Unders

20 Push Jerks

20 Single Unders

20 Split Jerks

20 Single Unders

1. Round - Wood Stick with Singe Under

2. Round - Empty Bar with Single Under

3. Round - 30/20kg Bar with Double Under

WEIGHTLIFTING STRENGTH 1 Rep Max of Complex:


1 Hang Power Clean +

1 Push Press +

1 Split Jerk

METCON (redo from 23.04.21)

For time:

30-20-10 reps of:

Row Calorie

Alt. Single DB Box Step-up, 22.5/15

-- then --

10-20-30 reps of:

Alternating Dumbbell Snatch, 22.5/15

Wall Ball, 20/14 lbs

COOL DOWN For quality:

Low Dragon Stretch, 2 mins

Shoulder Stretch, 2 mins

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