Training: 11th-17th November
Nov 10, 2019MONDAY
Lifting:
EMOM for 12mins of:
1 Squat Clean Thruster
WOD:
AMRAP in 8mins of:
2 Alternating DB Snatches, you choose the weight
2 Toes To Bar
4 Alternating DB Snatches
4 Toes To Bar
6 Alternating DB Snatches
6 Toes To Bar
8 Alternating DB Snatches
8 Toes To Bar
-Keep increasing the reps by 2 each round.
Post results to comments.
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TUESDAY
Lifting:
13mins to complete: 5x1 Split Jerk
-Increase the weight each set.
WOD:
AMRAP in 15mins of:
Run 200m
4 Ring Muscle-ups
8 Push-ups
Rx’d - = 8 Strict Pull-ups
Post results to comments.
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WEDNESDAY
Lifting:
For time: (13min CAP)
15 Snatches, 70%
10 Snatches, 80%
5 Snatches, 90%
WOD:
3 Rounds for time of:
20 Pull-ups
10 Overhead Squats, 60kg (40kg)
Rx’d + = 70kg (50kg)
Rx’d - = Front Squat
Post results to comments.
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THURSDAY
Strength:
5 Rounds of: (12min CAP)
3 Deadlifts, 60%
3 Bench Press, 75%
WOD:
For time: (18min CAP)
30m Single Arm DB OH Walking Lunge, you choose the weight
21 Handstand Push-ups
30m Single Arm DB OH Walking Lunge
15 Handstand Push-ups
30m Single Arm DB OH Walking Lunge
9 Handstand Push-ups
Post results to comments.
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FRIDAY
WOD:
3 Rounds for time of:
400m Farmers Carry, with DB or KB
100 Double Unders
800m Run
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SATURDAY
Conditioning:
AMRAP in 15mins of:
Calories on the Rower or Bike
Partner WOD:
AMRAP in 10mins of:
10 KB Swings, 24kg (16kg)
10 Burpees
-Alternate rounds with your partner.
Rx'd + = 32kg (24kg)
Post results to comments.
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SUNDAY
Rest
10 Days for $10
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