Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
EMOM 6 min:
1, 3 Muscle Clean+1 High Hang Squat Clean
2, 5 Strict Press in Split
– Start with only barbell and gradually increase weight
– You do not need to use the same weight on the two movements
E2 min for 10 min (5 sets)
1 Power Clean
1 Hang Squat Clean
1 Paused* Split Jerk
* 1 Sec Pause in Dip+Catch
Build from 75%
WOD:
Partner Workout
4 Rounds for time:
P1: 500/450 m Row
P2: 400 m Run
P1: 400 m Run
P2: 500/450 m Row
30 DB Thrusters 2*22.5/15 kg
30 Pull Ups
– Rest 2 min in between sets
Cap 35 min
Post WOD:
EMOM 8 min: (2 Rounds)
1, 15.15 sec SL Side Plank in Sling
2, 15.15 sec SL Face Up Plank in Sling
3, 15.15 sec SL Copenhagen Plank in Sling
4, 15.15 sec Face Down Plank in Sling
* Increase by 2 sec next week on the movements that felt like good form
