7th September 2018
Friday Feelzzz WOD, September 7, 2018
Your favourite African is back 😁
Power Clean and Push Jerk (1×1)
Power Clean to Push Jerk max
Bench Press (3×1)
15 mins:
Complete the following:
Set 1 :
5 reps Bench press @ 65 %
Set 2:
3 reps B.Press @ 75 %
Set 3:
2 Reps B.P @ 85 %
Set 4-6: (3×1)
1 reps @ 87 -90 % (increase from last week).
*After each set preform 5 x Supinated Ring Pulls from a challenging position under rings.
Metcon (Time)
"Woweewoowaa my legs"
In Pairs
Buy in:
25/15 cal Assault bike (each)
Then
5 Rounds for time – (round for round)
10 x Bar Facing Burpees
10 x Deadlifts 85/55kg
10 x Toes 2 Bar
OPTIONS:
RX+: 100/65kg
Scaling:
Burpee : Nurpee / Step Over
DL : Reduce Load
T2B : Rings / High 2 Low bar / Knee 2 Chest / V Ups
Cash out:
25/15 cal Assault bike
🔥🔥🔥🔥🔥🔥🔥🔥🔥
Work to a heavy single.
1 power clean
+
1 push jerk
*Rest 1 -2 mins between heavy sets