WOD 23/1/18
Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
MetCon: “Nate”
20min AMRAP:
2 Ring MU
4 HSPU
8 American KB Swings 32/24kg
*Ask coach for MOD.
Olympic weightlifting WOD:
- Power snatch: 6x3x70% emphasis is speed
- Hang snatch: 4x3x75% | 3x3x80% | 2x2x85% | 2x2x90%
- Clean pull: 2x3x100% | 2x2x110% | 2x2x120%
- Front squat: 3x5x80% | 3x3x85% | 1x2x90%
Endurance:
40 min AMRAP
70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Handstand push-ups