WOD
Tuesday 08.11.2020
POSTED ON August 10, 2020
Tuesday | 08.11.2020
Tuesday 08/11
Warm Up: Min 0-15
10 min AMRAP
1:00 Bike
15 Band Pull-aparts
7 Back Squats (Empty Bar)
7 Hang Power Cleans (Empty Bar)
7 Shoulder to Overhead (Empty Bar)
– into workout prep –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Bench Press 6×2,2×3@80%
– Complete a set every 90 seconds, on the 7th – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
Workout: Min 30-45
For Time
63 Back Squats (115/75)
45 Hang Power Cleans (115/75)
36 Shoulder to Overhead (115/75)
*Take bar from floor for all movements
Accessory: Min 45-60
3 Sets
15 DB Upright Row (each side)
15 DB Half kneeling single arm press (each side)
15 DB Windmill (each side)
