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WOD19022020


IMPORTANT!!!

Please Ask Yourself these questions before Doing ((Extra Work))....

* What is your fitness level?

* How old are you?

* Why do you want to do this?

Remember quality is better then quantity in most cases.

Warm up :

Cuban press with PVC pipe

1 set , 15 reps


Emom 6-minutes

1: 12/15 cal Row

2: 15 OHS with PVC pipe


Weightlifting:

A. Hang power snatch + OHS ( pause 3s on squat position)

EMOM 10-minutes , 2 + 1 reps @ 60 to 70%


Strength:

A.Back Squat

5 sets , 5 reps @ 82.5%


Accessories:

A. Alternate for 3 Rounds

30 banded good morning

30 banded pull aparts


B. Banded pull through

3 Sets , 30 to 50 reps


CORE:

A. Weighted plank

3 sets , 60s

Rest for Exactly one minute between set



EXTRA WORK (OPTIONAL)

Strongman Session

A. Yoke Carry

6 Sets , 15M @ Every 2-minutes


B. Standing rope sled pull

6 sets , 15M @ Every 2-minutes


NOTE:

Goal is to build a challenging load, but maintain Good Form throughout to perform the movement correctly.


Active Recovery :

Bike 10-minutes @ easy

Don’t ThinK , Do This 😃


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