WOD:

We will be doing #redranger WOD (3 sets) and Accessory in class today. Olympic lifting will be done on own during OPEN GYM.

#redranger

4 Sets (1 set every 10 min)

21-15-9 (18-12-6)
Calorie Row, Erg Bike, Assault Bike or Ski Erg
200m Run

Ex: 21 Cal, 200m , 15 Cal, 200m 9 Cal, 200m Rest

Target time Sub 6 min Cap time 8min

OPEN GYM OPTION:

5 Sets (1 Set every 10 Minutes)
21-15-9 (18-12-6)
Calorie Row
Calorie Assault Bike

CASHOUT:

#accessory

10-10-10- DB Bench Press (Rx+8-6-6-4 Bench press -build to challenging weight for each set)
3×8-12 bottoms up KB press (moderate) (each side)
3×25 banded seated rows

#Power Clean + Jerk Dip + Jerk:
– (1+1+1) x 3 working sets
* Rest 60-90 secs between sets

#Power clean + jerk:
– 3×1 Working sets.

OPTIONAL WOD 2:

3 Rounds
30 Push Presses (95/65)
30 GHD sit ups

Target 8 min ; Time Cap 12 min