.

WOD 3.10.19 (GW)

PRO/R00KIES: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 40 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 50 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH RX 60 kg.

MASTER CLASS: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 50 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 60 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH RX 70 kg.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

Book your Class


FitnessArt

UA-17579210-1