WOD @FITBULACH - 09. August

HARDCORE

WU:

8min EMOM

12/10 Cal Row

10 Burpees

5 Scapula Pull Ups

5 Kipping Swings

10 Plate GTOH

A: 40min AMRAP 10 C2B

15 HSPU

20 OH Squats (50/35)

25 DB Hang Power Clean (22.5/15)

30 DB Lunges (22.5/15)

Everey 5min Alternating Devil Press

B:

Cool Down

STRONG

WU:

Prep for Pendley Row

After A prep for Push Press

A: Pendlay Row

Work up to a moderate-heavy weight 

Then perform 4x8

B:

Push Press

Work up to 75% of your 1RM

Then perform 3x3-5

C:

Seated Arnold Press

Perform 3x5-8