WOD for Friday, Aug 28, 2020

Strength 28-08-2020

Barbell Shoulder Press
Build to a HEAVY 1 in 10 sets. Rest 2:00

  • Option: Build to a moderate set of 4-5

Black & Blue

AMRAP 12:00
10 Hang Power Cleans @60/42.5kg
10 Calorie Bike / Row / Ski / ½ Stairs
10 Bar Facing Burpees

Extra Credit 28-08-2020

Barbell Rows
100 Reps – empty bar.
– change grip every 25 reps ie. supinated or pronated.
+
– Foam Roll Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Open Gym

Make a note of your achievements in 'Open Gym'

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