Monday 11 April
20-18-16-14-12 Back squat @ 35-40% WOD - 12 min AMRAP 6 HSPU / 12 push ups 6 front rack lunges @ 70/50kg Thursday 6 April TEST WOD #4 21-15-9 KB swings @ 32/24kg Goblet squats 9-15-21 Deadlifts @ 80/60kg box jumps @ 24/20 Wednesday 5 April
Test 3RM strict press Test WOD #3 "Angie" 100 pull-ups 100 push ups 100 sit ups 100 air squats Tuesday 4 April Testing Week #1 Test 3RM back squat Test WOD # 2 10 min AMRAP 10 power cleans @ 40/30kg 10 STOH 5 bar over burpees Monday 3 April
TESTING WEEK #1 Find 3RM deadlift Test WOD 1: 3 min AMRAP REST 1 min Then start from the beginning, 7 mins to complete: 20 thrusters @ 42.5/30kg 20 sit ups 20 kb swings @ 32/24kg 400m run 15 kb swings 15 sit ups 15 thrusters |
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July 2018
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