A.
5 sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
60, 80, 100, 110, 120 - 1
B.
E2MOM for 16 minutes
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
50, 60, 70, 75, 80, 85, 87.5, 90
C.
4 sets for times of:
20/15 Calorie Assault Bike
10 Strict Handstand Push-Ups 9cm Deficit
20 Chest-to-Bar Pull-Ups
40 Air Squats
20/15 Calorie Assault Bike
Rest 4 minutes
4,40 // 4,50 // 5.00 // 5.40
D.
3 sets of:
Weighted Stationary Dips 12 x 20kg, 10, 10 x 20kg
Rest 60 seconds
8 Supinated-Grip Bent-Over Barbell Row x 60, 70, 80
Rest 60 seconds
W siadach na 120 siadłem tylko raz, zamiast 2. trochę dzisiaj brakowało mocy za to na pressach lepiej niż myslalem mi poszło nog bo WOD nie mam do tej pory