WOD for Friday, Sep 11, 2020

Olympic Lifting 11-09-2020

15 Minutes of technique work. If capable build to 80% of 1RM for a double in 10 sets. Rest 90s between heavy sets.

"Fight Gone Bad"

3 rounds for reps of

  • 1min Wallball 9kg/6kg
  • 1min Sumo deadlift high pull 35kg/25kg
  • 1min Box jump 50cm
  • 1min Push press 35kg/25kg
  • 1min Row (cal)

1 min of rest between rounds. Score is total about of reps completed in the three rounds.

Extra Credit 11-09-2020

Upper-back Triset: 3 x 10 each. Rest 60s.
– Global Foam Roll Thoracic Spine x 60s each
– Biphasic Half-Kneeling Pec Stretch x 60s each side.
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Open Gym

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