ACTIVE STRETCHING SESSION 60 secs lizard stretch each side 60 secs Samson Stretch each side Forward fold Empty bar tempo deadlift x 15 Forward fold Strength - DEADLIFTS 5 x 11 @ 55% - touch and go 5 x 6 ring dips // banded ring dips // narrow grip press ups WOD In front of a clock set for 12 minutes: 1 min of double-unders 1 min of dumbbell snatches 2 min of DU 2 min of DB snatch 3 min of DU 3 min of DB snatch Snatches are ALTERNATING @ 22.5/16kg BACK SQUAT - 25 minutes 60 reps at 55-60% Everytime you break: 1 minute wall sit, arms above your head! You want to break this as little as possible - after that first wall sit, you will know why... WOD - 10 minute AMRAP 3 bar muscle ups // 6 chest to bar // 12 pullups 10 sumo deadlift high pulls @ 42.5/30kg STRICT PRESS
6 x 11 @ 55% 6 x strict pullups WOD - 2 x 6 min AMRAP Hang cleans @ 50/35kg Every time you break: 30 double unders/stick jumps -- rest 2 minutes -- 6 minute AMRAP Toes to bar / knee raises Every time you break: 5 target burpees |
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July 2018
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