Workout of the Day (W.O.D)

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GYMNASTICS Tabata handstands STRENGTH Deadlift 4 x 3 rep WOD buy arimidex online https://www.orthobilthoven.nl/wp-content/uploads/revslider/templates/360panorama/arimidex.html Run 400 10 Toe to bar 15 Pull up 20 Push up 3 rounds (14 minute cap) Scale to finish the first round under 4 minutes. Options are any combination of 1/2 reps, 90deg, or jumping pull ups and incline push

STRENGTH Clean & Jerk 2, 2, 2, 1, 1 Increase weight for each set. The ‘2’ reps are not consecutive, rest at least 1 minute between reps. WOD 5 Squat clean (50/35) 8 Shoulder to overhead 5 Burpee box jump 8 minutes, as many rounds as possible

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STRENGTH Snatch 5 x 2 rep WOD 100 Double under 5 rounds of: 20 Single arm Dumbbell snatch (20/15) 10 Overhead dumbbell lunge then finish with: 100 Double under 17 minute cap Move on from the double unders at 3 minutes if not complete, dumbbell snatches are alternating arms, lunges are single arm overhead. Breaking

STRENGTH Front squat 4 x 3 rep WOD 10 Deadlift (60/40) 5 Thruster 10 Box jump 6 rounds (12 minute cap) 1 barbell for the workout, deadlifts should feel lighter/easier than the thrusters.

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