Thursday, July 06, 2017

2017-07-07 WOD

Jitender was the only one brave enough to take on the WOD today at the 5:30pm class! Hopefully, tomorrow's WOD won't scare everyone away again (although with heavy thrusters, there's a good chance). Check it out below!


Batman Cycle Week 1

For time
...800m Run
Then 4 rounds of:
...5 Ring Muscle Up
...10 Thruster (115/75#)
Post time.


DB/Accessory
4 rounds for FUN!
...20 Single-arm KB Turkish Sit Up
...10 Dumbbell lateral step down
...20 Kettlebell Russian twist
...10 Dumbbell single leg RDL


COMPETITORS

DB/Accessory
4 rounds for FUN!
...20 Single arm KB Turkish sit-up
...10 Dumbbell lateral step down
...20 Kettlebell Russian twist
...10 Dumbbell single leg RDL


Sumo Deadlift
...3x2, build to daily max
...2x2, 90% of daily max
Post load.


For technique:
...3x1 Snatch (85% of 1RM)
...3x1 C&J (85% of 1RM)
Post loads.


For time:
...800m Run
Then 4 rounds of:
...5 Ring Muscle Up
...10 Dumbell Thruster (50/35#)
Post time.


EMOM for 12 minutes:
...Odd: 20 Calorie Row/Bike
...Even: 4 Hang Squat Snatch (185/125#)

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