WOD – 6 July

Thursday 6 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60% (use 21x tempo)
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the chest to lockout

WOD1 (AMRAP10):

  •       5 pull-ups
  •       10 push-ups
  •       15 ab-mat sit-ups

 

WOD2 (for time, in teams of two)

  •       Each athlete completes the following four distance runs/rows 400m-300m-200m-100m
  •       Athletes switch after the completion of each *ie, 400-400-300-300-200-200-100-100)
  •       Bike distances = 1,000 – 750 – 500 – 250
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