WOD's up für Montag
2017-08-21 20:28
von Rob Powell

Moving Mountains

It is a get at it kind of day!

Es ist ein Tag wo du Gas geben kannst!

Warm-up: Joint Mobility/Dynamic


1. Squats

5, 5, 5+

*Rest 90-120 seconds between sets between efforts.

Go off 70% of your Working 1rm for you sets
Notes: If you hit 20 reps, terminate the set.

2. To be performed after each Round of Squats

Right Arm Rest 30 Seconds then Left Arm

1 x DB Power Snatch
2 x DB Pushpress
1 x DB Windmill

*Rest 60-90 seconds between efforts before returning to the Squat bar
*Use the same weight on the entire complex, come from the snatch directly into your pushpress and from your second push press into your windmill


3 Rounds

5 Burpee MuscleUps or 10 Pull ups
3 x Bully Complex @ BW or 1/2 BW

Bully Complex: 1 x Pendlay Row, 2 x Clean Grip DeadLift, 3 x Hang Power Cleans

*There is no Female or Male weight today, its BW or Half BW. Choose what you can properly perform the Bully with. Ideally the Bully is to be performed Unbroken all 3 rounds I'm not holding you to that today. But try for the strictest form you can maintain on the Pendlay Row

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,e�tc)


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