WOD: For time:
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Monday Sep 30th, 2019
September 30, 2019 / By j0ssy
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Sunday Sep 29th, 2019
September 29, 2019 / By j0ssy
If you have not found your 1RM Back squat in the last two weeks, then prioritize that today instead of the recommended heavy back squats.
For 1RM back squat
recommend 10 empty bar, 5-5-4-3-2-1-1-1 increasing weight each round. please take time to reach your best movement with the empty bar . Feel free to use techniques like pause squat or tempo squat with the empty bar
Otherwise
WOD 1= Back Squats
-2×4 at 75%
-2×3 at 80%
-2×2 at 85%
Then
WOD 2= 12 min AMRAP
-12 KB SDHP 53/35 ( sumo deadlift high pull )
-24 Alt KB Front Rack Lunges 53/35
-6 Strict Pull-ups
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Friday Sep 27th, 2019
September 27, 2019 / By j0ssy
7 rounds
– High Sled Push Down(70/50)
-Low Sled Push Back
-10 Kb Swings(70/53)
* recommended distance is 30m
*rest as needed between rounds
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Thursday Sep 26th, 2019
September 26, 2019 / By j0ssy
WOD =11:00 AMRAP
-27 double-unders
-9 power snatches (95/65)
-3 bar muscle-ups
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Wednesday Sep 25th, 2019
September 25, 2019 / By j0ssy
30:00 EMOM (5 rounds)
:30 work/:30 rest at each movement
A. Strict pull-ups
B. DB hang clean & jerk
C. row
D. dips
E. GHD sit-ups
F. D-ball cleans over barrier (chest height)*
*https://www.youtube.com/watch?v=9Mr09Iw25jk
A suggested barrier is thick band stretched across the rig.
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