Tuesday 6 June
SNATCH DAY! L1: Build to a daily 1RM snatch. L2: Review snatch technique and movements. WOD 2 rounds 2 MINS MAX EFFORT at each station, 1 min rest in between - ab mat sit ups - row for calories - triple/double/single unders Monday 5 June
30 minutes for warm up and strength Warm up : 10 double kettlebell deadlifts 10 single kettlebell swings 3 rounds, you choose the weight Strength: Deadlifts 5 x 8 @ 70-75% WOD 10-1 Chest to bar Thrusters @ 50/35kg Burpees Time cap: 18 mins Rx cap: 14 mins Friday 2 June 2017
WARM UP 1 length duck walk with plate overhead (rig end) 10 kipping swings 1 length duck walk with plate overhead (shutter end) 10 dumbbell snatches alternating 2 rounds DOUBLE UNDERS L1: 50 unbroken DUs, then MAX set unbroken triple unders. L2: Max set unbroken DUs L3: Tekkers and practice. WOD - "Htebazile" (Backwards Elizabeth) 9-15-21 Squat cleans @ 60/42.5kg Ring dips (narrow grip floor push ups) 17 minute CAP Thursday 01 Jun 2017 STRICT PRESS 1 x 4 @ 50% 1 x 4 @ 60% 5 x 3 @ 75-80% WOD 400m run 40 Russian kb swings 40 goblet squats 40 American kb swings 40 kb snatches @ 32/24kg 500M ROW 20 minute cap |
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July 2018
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