October 29, 2019 – Live. Perform. Compete

October 29, 2019 – Live. Perform. Compete

Live

A.

Every 1 minute, for 6 minutes (6 sets):
Power Clean + Push Press + Split Jerk

B.

Front Squat (20X1 tempo)
– 4 sets of 6 reps
Rest as needed

C. Alternating Sets: Close Grip Bench Press, Front-Racked Double Kettlebell Reverse Lunge Steps, Wall Facing Handstand Hold, Assault Bike

4 sets, starting a set every 60 seconds, of:
C1. 8-10 Close Grip Bench PressesC2. 10-12 Front-Racked Double Kettlebell Reverse Lunge StepsC3. Wall Facing Handstand Hold for 30-45 secondsC4. Assault Bike for 45 seconds

Perform

A.

Every 1 minute, for 6 minutes (6 sets):
Power Clean + Push Jerk + Split Jerk

B.

Front Squat (20X1 tempo)
– 4 sets of 5 reps
Rest as needed

C. Alternating Sets: Close Grip Bench Press, Front-Racked Double Kettlebell Reverse Lunge Steps, Wall Facing Handstand Hold, Assault Bike

4 sets, starting a set every 60 seconds, of:
C1. 6-8 Close Grip Bench PressesC2. 10-12 Front-Racked Double Kettlebell Reverse Lunge StepsC3. Wall Facing Handstand Hold for 30-45 secondsC4. Assault Bike for 45 seconds

Compete

A.

Every 1 minute, for 6 minutes (6 sets):
Power Clean + Push Jerk + Split Jerk

B.

Front Squat (20X1 tempo)
– 4 sets of 5 reps
Rest as needed

C. Alternating Sets: Close Grip Bench Press, Front-Racked Double Kettlebell Reverse Lunge Steps, Wall Facing Handstand Hold, Assault Bike

4 sets, starting a set every 60 seconds, of:
C1. 6-8 Close Grip Bench PressesC2. 10-12 Front-Racked Double Kettlebell Reverse Lunge StepsC3. Wall Facing Handstand Hold for 30-45 secondsC4. Assault Bike for 45 seconds

D. Alternating Sets: Calories of SkiErg, GHD Sit-Up, D-Ball Hold

4 sets, starting a set every 60 seconds, of:
D1. 10-14 Calories of SkiErgD2. 10-15 GHD Sit-UpsD3. D-Ball Hold for 30-40 seconds

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