28th October 2018
WOD WOD, October 29, 2018
Monday BANAGAS
Power , strict strength and plenty of time to dial in the techas… thats ya Monday Menu. Few solid days of conditioning under the belt, enjoy the barbell goodness of today!
Warm-up
A) Mackay Complex
B) Barbell tech – PC / Press
B) Barbell tech – PC / Press
Power Clean (Weight)
Every 2:30 x 7
3 x Power Cleans – Building to challenging tipple for the day
*Reset at the bottom of each lift
*Seek to refine your movement and improve positions – leave the ego behind.
Shoulder Press (Weight)
Every 2:30 x 5
5 x Shoulder Press – building to challenging set of 5 for the day
*No rebounding off shoulders – keep it strict
Gymnastics
FINISHER : In Pairs for maximum PUMP
3 Rounds Each for quality ( Round for Round )
30 Seconds Ring Rows – Chest 2 rings / extended arm at bottom / start feet under rings
30 Second Push Ups – Keep it strict / Chest 2 deck / Angry cat at top position
OPTIONS:
Push up : Ab mat / 30 second top of push up hold