NEWS

SUN WOD Recording: Here

WOD

Chromatica
AMRAP 30
30 Calorie Row
30 Inverted Push Ups
30 Dumbbell Step Ups (50/35)

Post Intervals to Comments.

httpv://www.youtube.com/watch?v=ZCQKxZIjHyM

WOD Guidance & Goals:
Row 30 calories (run 400m or 8 flights of stairs) at a moderate pace then do 30 inverted push ups (handstand push ups or seated db press) in sets of 10 to save your shoulders. Use 1 dumbbell for the step ups (alternate legs). The row takes about 2 minutes, the inverted push ups :60-:90, and the step ups 1 minute. Target 5 rounds. 

ENDURANCE

10 x 400m at 5k pace, rest :90

BARBELL CLUB

1) Squat clean: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

3) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.