WOD for Friday, Jan 03, 2020

Strength 03-01-2020

Heavy set in complex of:
1 Push Jerk + 1 Split Jerk x 10 sets

  • Rest as needed.
  • Option: Push Press: 5-10 x 5 reps. Rest 90s.

Jones Bones

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
200 Meter Run / Row 250m

Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Extra Credit 03-01-2020

Prone Rear Lateral Raises: 3 x 30. Rest 60s.
Then,
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa