WOD: 27/09/2016

  

“I sweat, I bleed, I hurt but I DONT GIVE UP”

WARM UP:

@ 0:00

400m row / 1k airdyne

Stretch and warm up with mix movements 

MOBILITY:

@ 10:00

Mobilise and warm up to the WOD 

POWERLIFTING WOD:

@ 20:00

Emom for 5mins

2 hang (below the knee) power cleans @ 70%

@ 25:00

Emom for 5mins

3 clean pulls (from ground) @ 85% of clean

@ 35:00

Emom for 5mins 

1 power clean + 1 jerk @ 70%

WOD:

@ 20:00

Every 90secs for 18mins

Odd mins: 7 bench press @ increasing wt

Even mins: 7 bent over rows @ increasing wt

AFTERWOD:

@ 45:00

15mins amrap

10 hspu / hands off push ups

15 toes2bar / sit ups

20 pistols (10 each leg) / ast pistols on 12″/ box step ups @ 24″

TRAVEL WOD:

10 rounds

200m run

20 box jumps