WOD NOTES
Push/Pull day.
Make sure to use a loading that is challenging for the last few reps of each set.
Fitness
Dynamic prep
Indian club circles x 10 each
Wall clock x 6 each
Band row + external rotation x 12
4 sets of complex
DB Chest press x 6-10
Bent over BB Row x 8-10
Rest 3 minutes between sets
Core finisher
5 sets
10 Hollow rocks
10 Supermans
Performance
Dynamic prep
Indian club circles x 10 each
Wall clock x 6 each
Band row + external rotation x 12
4 sets of complex
12 DB Chest press @60/40
10 Supinated strict pullups
Rest 3 minutes between sets
Core finisher
100 Hollow rocks
in as few sets as possible, while maintaining the proper shape 😉
Sport
Dynamic prep
Indian club circles x 10 each
Wall clock x 6 each
Band row + external rotation x 12
Empty bar prep (from hang)
Muscle + Power + Full + OHS + Sotts press
7 sets
High hang snatch AHAP
5 sets
Power clean + Power jerk AHAP
4 x 3
Snatch pulls @110%
Core finisher
100 Hollow rocks
in as few sets as possible, while maintaining the proper shape 😉
