12/19: Wednesday

Written by josequan. Posted in Fitness

Get Fit CNMI & Marianas Strength with Oceania Weightlifting Federation general secretary Paul Coffa.

PLEASE READ: Revival of Olympic Weightlifting

Any interested individuals please contact us or stop by GFCNMI or Marianas strength. Lets revive Olympic Weightlifting on the CNMI.

WARM UP

4 X 100 Meter Runs, 20 Second rest between sets.

Then…

10 Minute Hip and Shoulder mobility

WOD

“Angie”

For Time:
100 Pull-ups
100 Push ups
100 Sit ups
100 Air squats

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Lower
Rack Deadlift
6″ Pin + Heavy Bands
3 Reps per set when possible then go for a heavy single

Barbell Rows
5 Sets  X  8 Reps

Accessory Work

Weighted Sit ups
3 Sets  X  20 Reps

Banded Abductor/ Adductor
50 Reps/ Reps
Choose Bands

Endurance

Run
5 X 400 M
1 Minute rest

Row
6 X 100 M
30 Second rest

Swim
800 M

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