WOD 9/1/20

EMOM 10 Minutes

1 Clean Pull

1 Clean

1 Jerk

Then…….

500m Row or Ski

5 Clean and Jerk 155/103

400m Row or Ski

4 Clean and Jerk 185/113

300m Row or Ski

3 Clean and Jerk 205/133

200m Row or Ski

2 Clean and Jerk 215/143

100m Row or Ski

1 Clean and Jerk 225/153

 


Virtual WOD: 6am and 12 Noon

a. Lying Lat Pullover 3 x 10-15

b. Front Raise to Lateral Raise 3 x 10-15

c. Supermen 3 x 20 with a 2 second pause

Then…….

AMRAP 15 Minutes

20 Cyclist Squats (add weight if advanced)

20 Side Plank Raises

20 DB Hang Squat Clean

20 Stiff Leg Deadlifts


Fit4ALL with Jenny at 9am!

500m Row

500m Run

400m Row

400m Run

300m Row

300m Run

200m Row

200m Run

100m Row

100m Run

Then…….

3 Rounds

20 Turkish Sit Ups (light)

30 Bicycle Crunches

40 Supermen