Friday 22 November 2019


Published November 18, 2019


4 rounds - Every 90 secs  ( do 5 burpees / pull ups -rest remainder)

5 burpees / 5 pull ups ( strict or C2B )

 

WOD - 3 rounds - each station 1 minute work

1 minute wall balls

1 minute alt DB snatches

1 minute box jump

1 minute db hang clean and jerk

1 minute cal row

rest 1 minute

( 15 sec transition between each movement )

 

*** pick a DB wt that you can do 20 reps unbroken when fresh

*** alt DB snatch

*** DB clean and jerk - one DB - switch hands after 5 reps

*** strategy - aim for a number for each exercise and try to maintain

*** tabata style - work 20, rest 10 - or work 40, rest 20, work 30, rest 15, work 15...

 

warm up

6 WB

6 alt db snatch ( 3 each arm )

6 box jump

6 db hang clean and jerk ( 3 per arm )

row 6 cal


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