Wednesday 2.6.2019

 

“FITNESS”

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Arm Dumbbell Press x 8-10 reps each arm @ 2111
Rest 60 seconds
Single Leg Hip Bridge x 10-12 reps each leg @ 2011
Rest 60 seconds

B. For time:
10 Strict Pull-Ups
20 Wall Balls
30 Kettlebell Swings
400 Meter Row or Ski (or 800 Meter Bike Erg)
30 Kettlebell Swings
20 Wall Balls
10 Strict Pull-Ups

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk

Start around 60% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B. For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Balls (20/14 lbs)
120 Double Unders
30 Wall Balls
20 Pull-Ups
10 Power Cleans

“COMPETITION”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk

Start around 60% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B. For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Balls (20/14 lbs)
120 Double-Unders
30 Wall Balls
20 Pull-Ups
10 Power Cleans

C. Fifteen rounds of:
Row 30 seconds @90%
Rest 30 seconds

“ENDURANCE”

Eight sets of:
Row 30 seconds @90%
Rest 30 seconds

Rest 4 minutes, then…

Eight sets of:
Run 30 seconds @90%
Rest 30 seconds

Rest 4 minutes, then…

Eight sets of:
Assault Bike 30 seconds @90%
Rest 30 seconds

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories