WOD – 21 July

Friday 21 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Overhead press (any). Choose a shoulder-to-overhead movement and stick with that movement during the entire cycle (strict press, push press, jerk)

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       3 x 3 reps at 70.0%
  •       2 x 3 reps at 77.5%
  •       1 x max reps at 82.5%

WOD1 (EMOM8)

  •       Complete two heavy clean & jerks; athletes may increase across sets

 

WOD2 (AMRAP10):

  •       200 m run
  •       20 wall balls (20/14)
  •       3 muscle-ups (any)
  •     Muscle-up scale as follows – 6 CTB pull-ups + 6 diamond push-ups or 10 pull-ups + 10 push-ups

 

There will be four minutes of rest/transition/clean-up between WODs on a running clock (22 minutes total running time). Finish any portion of the WOD you start. For example, if you are 11 wall balls into your fourth round when the clock stops, complete the remaining wall balls.

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