Training: 17th-23rd June 2019
Jun 16, 2019MONDAY
Strength:
12mins to complete: 4x3 Overhead Squat- Increase the weight each set
WOD:
“Nancy”
5 Rounds for time of: (21min CAP)
Run 400m
15 Overhead Squats, 42.5kg (30kg)
Post results to comments.
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TUESDAY
Lifting:
For load: (12min CAP)
15-12-9
Unbroken Snatches
-No pausing or re-gripping in any position.
-Hold the same weight across all sets.
-If you fail the first set, drop the weight and try again.
WOD:
“JT”
21-15-9 reps for time of: (15min CAP)
Handstand Push-ups
Ring Dips
Push-ups
Rx’d + = Strict Handstand Push-ups
Post results to comments.
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WEDNESDAY
Strength/Skill:
13mins to complete: 4x3 Back Squat, 80%
OR
Spend 13 minutes working on any gymnastics movement
WOD:
“Helen”
3 Rounds for time of: (17min CAP)
Run 400m
21 KB Swings, 24kg (16kg)
12 Pull-ups
Post results to comments.
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THURSDAY
Strength:
EMOM for 15mins of:
Min 1: 5 Bench Presses, you choose the weight
Min 2: 5 Barbell Bent Over Rows, you choose the weight
Min 3: 10 Toes to Bar
WOD:
21-15-9 reps for time of: (13min CAP)
Deadlifts, 125kg (80kg)
Box Jumps, 24” (20”)
Rx’d + = 143kg (93kg)
Rx’d - = 110kg (75kg)
Post results to comments.
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FRIDAY
Strength:
13mins to complete: 4x4 Back Squat, 90%
WOD:
“Jason”
For time: (20min CAP)
100 Air Squats
5 Muscle-ups/ 5 Strict Pull-ups + 5 Push-ups
75 Air Squats
10 Muscle-ups/ 10 Strict Pull-ups + 10 Push-ups
50 Air Squats
15 Muscle-ups/ 15 Strict Pull-ups + 15 Push-ups
25 Air Squats
20 Muscle-ups/ 20 Strict Pull-ups + 20 Push-ups
Post results to comments.
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SATURDAY
Lifting:
12mins to work up to a Heavy Single Power Clean
Partner WOD:
AMRAP in 15mins of:
7 Power Cleans, 40kg (25kg)
49 Double Unders
7 Power Cleans, 40kg (25kg)
-Alternate rounds with your partner.
Post results to comments.
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SUNDAY
Rest
10 Days for $10
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