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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
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

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