|Daughter/Mom WOD. Dulcie and Gaby|
Monday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.
Strength class at 6pm.Technique work OHS- no rack
Practice: Clean to push press to back squat rack position, set up OHS grip and push press behind neck
10-10-10, start moderate weight and gradually increase weight just a bit
5 rounds, each for time of:
Two times through-
Single squat clean with 2 reps thruster
Barbell push up, 4 reps
Supine ring row, 6 reps
(One round equals 4 thrusters, 8 push ups, 12 ring rows)
Rest as desired between rounds
Time each separate round, add time of all 5 rounds to get one final time.
Barbell weight at 70% of 1RM clean