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 😃