WOD

Wednesday Group Fitness Community Del Mar

By February 19, 2020 No Comments

A1 (*/**A). Half Kneeling Single Arm DB Arnold Press; 3-4 x 8-12 per side

*Barbell Strict Press; Find 5RM in no more than 3 attempts (not including warm-up sets)

**Push Jerk or Split Jerk; Build to tough single for the day

A2 (*/**B). Supinated Pull Up Complex; 3-4 x 1-2 strict + 2-3 additional negatives (wtd if appropriate)

*Supinated Strict Pull Ups @ 31X1; 4-6 reps Every 2 min x 4-5 sets

**Wtd Supinated Pull Ups @ 21X1; 3-4 reps every 2 min x 4-5 sets

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15-12-9 (*/**9-7-5) Reps For Time:

Hang Power Cleans (mod) / *Power Cleans (135-155/85-105) / **Power Cleans (165-205/115-150)

Plank with KB Drag (per side) / *Wall Walks / **Deficit Strict HSPU (5/3”)

Burpee + Ring Row / *Burpee Pull Up / **Burpee CTB / ***Bar Muscle Ups

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