WOD: 26/09/2016

  

“Leading the fitness transformation project with REEBOK INDIA”

WARM UP:

@ 0:00 

400m row / 1k airdyne

Stretch and warm up with mix movements for 6mins 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

POWERLIFTING WOD

@ 20:00

Emom for 3mins

1 back squat @ 87%

@ 28:00

Every 2mins for 10mins 

5 close grip bench press @ 79%

@ 43:00

Every 2mins for 6mins

10 deadlifts @ 70%

@ 55:00

3-5 rounds (not for time)

10 db box step up @ increasing weight (total)

10 lying down skull crushers 

10 good mornings

15 calf raises @ increasing wt

WOD:

@ 20:00

Emom for 5mins 7 med ball clean

. Use this as technique work and make the entire class do it together, hold the bottom position and everyone stands up together 

@ 25:00

Emom for 10mins

Odd min: 3 power cleans @ increasing weight

Even min: 7 front squat @ same wt as clean

AFTERWOD:

@ 45:00

15mins amrap

20 thrusters @ 45kg/25kg

20 box jumps @ 24″/20″

20 calories

TRAVEL WOD:

5 rounds

20 push ups

20 pull ups

20 sit ups

20 burpees

September 25, 2016 | Categories: Uncategorized | Leave a comment