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Wednesday 30 November Strength : Deadlifts 1-2-3-4-5-4-3-2-1 @ 85% WOD 75 thrusters @ 42.5/30kg 8 minute time cap   Tuesday 29 November Strength: Back Squat Wod - 16.1 20 min AMRAP 8 overhead lunges @ 42.5/30kg 8 bar facing burpees 8 overhead lunges 8 chest to bar   Monday 28 November Strength: Strict Press 20 minute CAP 100 air squats 75 Russian kb swings @ 32/24kg 50 box jump overs @ 24/20"" 25 toes to bar  Friday 25 November Filthy Fifty 50 box-jumps @24", 50 jumping pull ups, 50 1-pood kettlebell swings, 50 step walking lunge, 50 knees to elbows, 50 push-presses @45/30LBS, 50 back extensions, 50 wall-ball shots @20/14LBS, 50 burpees, 50 double-unders   Wednesday 23 November WOD - In 15 minutes, build to a heavy complex: 6 front rack lunges 5 STOH 4 front rack lunges 3 STOH 2 front rack lunges 1 STOH   Tuesday 22 November Strength: Strict Press WOD 3 rounds 25 wallballs 10 cleans @ 60/42.5kg 400m run 18 min CAP // 12 min Rx CAP   Monday 21 November Strength: Back squat Wod - 13 min AMRAP 6 deficit HSPU 6 front squats @ 70/50kg 30 double unders   Friday 18 November Skill : Handstand tekkers Wod - WELCOME TO TABATA 20 secs work/10 secs rest x 8 Sandbag back squats Row for calories Sandbag GTOH Pressups  Thursday 17 November Strength: Back squat 5 x 11 @ 65-70% WOD - 16 min CAP 1 to 10 Wallballs Box jumps @ 24/20"" Abmat sit ups  Wednesday 16 November 4 x 3 minute window: 25 air squats 10 power snatch @ 50/35kg AMRAP toes to bar Score = # toes to bar Rest 1 minute between rounds  |
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July 2018
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