wod
Warm-up
Bench Press (Weight)
Bench/floor Press
10 @ 67.5%
8 @ 72.5%
6 @ 77.5%
4 @ 82.5%
2 @ 87.5%
*this should be challenging but do able. Try to move the bar fast
10 @ 67.5%
8 @ 72.5%
6 @ 77.5%
4 @ 82.5%
2 @ 87.5%
*this should be challenging but do able. Try to move the bar fast
Met Con (Time)
2 sets, each set for time, rest 3mins between:
2 rounds of:
600m run
18 DB HANG squat clean 15/22.5kg
18 DB shoulder to overhead
72 Double/single Unders
ADV Option:
2 sets, each set for time, rest 3mins between:
2 rounds of:
600m run
18 DB Hang squat clean and jerk
18 toes to bar
80 Double unders
INTO
2 rounds
15 Banded Good Mornings
10 hand release push ups
30sec skipping