While all our gyms are closed, we keep you moving !
Stay strong and healthy
#strongertogether
HOME/OUTDOOR WOD
WOD :
4 x 3 min EMOM:
- 3 DB Hang power clean + 3 DB Front squat + 3 DB shoulder to overhead + Max DB facing burpees in the remaining time
- 3 HPC + 3 FS + 3 STOH + Max lateral burpees over the DB in the remaining time
- 3 HPC + 3 FS + 3 STOH + Max burpees in the remaining time
OUTDOOR POWERLIFTING
A. Back rack reverse Lunges: 4 x 16reps, alt
B1. KB/DB Bench press: 4 x 8-12
B2. db KB/DB bent over row: 4 x 8-12
[Rest 1-2 min before between B1. and B2.]
OUTDOOR OLYMPIC WEIGHTLIFTING
A. Muscle Clean: 5 x 5 @ 20-40% E90s
B. Front Squat: 5 x 5 @ 40%+ Tempo 2020 (2s down, 2s up) E90s
C1. Push Press: 4 x 5 @ AHAFA
C2. DB Rotation Row: 4 x 10 @ AHAFA
[Rest 1-2 min before between C1. and C2.]