 Monday 16 April DOUBLE GRACE 60 clean and jerk @ 60/42.5kg Rx cap = 8 minutes Full cap = 15 minutes   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   Well done Abi on your first handstand! SKILL: HANDSTANDS L1: If you can Rx PU, practice your HANDSTAND WALK. L2: If you scale your HSPU, in NO MORE THAN 20 reps, find a scale that will allow you to do 5 unbroken L3: If you are learning to HSPU, let's practice! WOD - 20 min AMRAP 10 HSPU // push ups 15 pullups 30 jumping alternating lunges   STRENGTH - STRICT PRESS 5 x 11 @ 55% After each set, Double dumbbell overhead hold for 20 seconds SHOULDER GAINZZZZ WOD EMOM 14 - Every minute on the minute for 14 minutes Minute 1: 15 tall wallballs Minute 2: 15 kb swings @ 24/16kg   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   GO LIGHT. GO FAST. Run 800m // Row 1km 30 thrusters Run 600m // Row 750m 40 hang cleans Run 400m // Row 500m 50 shoulder to overhead @ 30/20kg TIME CAP: 18 mins Rx CAP: 14 mins   PAY THE MAN
1-mile run 50 overhead squats @ 60/42.5kg 100 sit ups 150 double-unders / 300 singles 50 sumo deadlift high pull @ same weight 100 box jump overs @ 24/20" No cap, option to stop at 40 mins.  PAY THE MAN
1-mile run 50 overhead squats @ 60/42.5kg 100 sit ups 150 double-unders / 300 singles 50 sumo deadlift high pull @ same weight 100 box jump overs @ 24/20" No cap, option to stop at 40 mins.  WOD - ROWING INTERVALS 4 x 500m In pairs, you go I go, MAX EFFORT In singles, 4 x 500m, rest 2 mins between efforts. Record each split time.   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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