WOD

(workout of the day)


 Saturday, October 23

  • WARM UP 
    2 rounds:40on/:20 off each exercise
    Flutter kicks
    Planche press
    Tap crunches
    Floor Thrusters with knee push up
    Hollow to arch roll

  • SKILL/ACCESSORY

    ——————————————
    ROM WOD (optional)

    METCON/INTERVAL
    Athletes choice
    10min For max reps of:
    DB Snatch (50/35)
    -
    “CIA test”
    Single arm KB snatch
    -
    “Z Press”
    Seated press (45/35)

    STRENGTH
    Strict Press (90% of 1RM) +5#
    2x5 warm up
    3x5 @ 65%, 75%, 85%3x5 @ 65%, 75%, 85%
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