Training: 14th-20th October
Oct 13, 2019MONDAY
Lifting:
Every 90sec for 10 Rounds of:
2 Squat Cleans + 1 Split Jerk
WOD:
AMRAP in 10mins of:
10 Power Cleans, 42.5kg (30kg)
5 Ring Muscle-ups
10 Bar-facing Burpees
Rx’d + = 50kg (35kg)
Rx’d - = 5 Pull-ups + 5 Push-ups
Post results to comments.
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TUESDAY
Strength/ Skill:
EMOM for 12mins of:
Min 1: 15m Handstand Walk or 30sec HS Hold
Min 2: 5 DB Push Jerks on each arm, Heavy
Min 3: Rest
WOD:
4x 3min Rounds for reps of:
50 Double Unders
20 KB Sumo Deadlift High-pulls, 24kg (16kg)
Max Handstand Push-ups in the remaining time
Rx’d + = 32kg (24kg)
Post results to comments.
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WEDNESDAY
Barbell Conditioning:
3 Rounds Not for time of:
6-4-2 reps:
Power Snatch
Thruster
-Weight= Roughly 50% of 1RM Front Squat
-Rest as needed between rounds.
WOD:
5 Rounds for time of: (16min CAP)
Run 200m
15m Single Arm DB Overhead Walking Lunge, you choose the weight- 7.5m laps
10 Burpee Pull-ups
Rx’d + = 32kg (22.5kg)
Post results to comments.
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THURSDAY
Strength:
EMOM for 12mins of:
Min 1: 3 Push Press
Min 2: 5 Bench Press
Min 3: Rest
-Increase the weight each set.
WOD:
7 Rounds for time of:
7 Push Press, 45kg (30kg)
1 Rope Climb, 4.5m
Rx'd - = 7 Ring Rows
Post results to comments.
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FRIDAY
Morning WOD:
"Georgie"
AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings, 24kg (16kg)
Buy-in: 65 Sit-Ups
Afternoon WOD:
"Open Workout 20.2"
Post results to comments.
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SATURDAY
Strength/ Power:
5 Rounds Not for time of:
5 Deadlifts, 70% of 1RM
7 Box Jumps, You choose the height (be careful)
WOD:
For total time: (22min CAP)
Run 800m
10 Deadlifts, 100kg (70kg)
Rest 2mins
Run 600m
10 Deadlifts, 100kg (70kg)
Rest 2mins
Run 400m
10 Deadlifts, 100kg (70kg)
Rest 1min
Run 200m
10 Deadlifts, 100kg (70kg)
Post results to comments.
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SUNDAY
Rest
10 Days for $10
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