Training: 16th-22nd December
Dec 15, 2019MONDAY
Lifting:
EMOM for 15mins of:
1 Clean & Jerk
-Increase the weight each set
WOD:
AMRAP in 10mins of:
10 Alternating DB Snatches, you choose the weight
10 Pull-ups
10 Alternating DB Snatches
10 Toes to Bar
Rx’d + = CTB Pull-ups
Post results to comments.
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TUESDAY
Strength:
12mins to complete:
4x3 Deadlift, start heavy & increase the weight.
WOD:
For time: (18min CAP)
12 Deadlifts, 110kg (75kg)
36 Alternating Pistols
24 HSPU
12 Deadlifts, 110kg (75kg)
36 Alternating Pistols
24 HSPU
12 Deadlifts, 110kg (75kg)
36 Alternating Pistols
Rx’d + = 120kg (85kg)
Rx’d - = Medball Step-ups
Post results to comments.
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WEDNESDAY
Strength:
13mins to complete:
3-3-1-1-1 Overhead Squat
-Increase the weight each set
WOD:
Complete 3 Rounds of: (17min CAP)
12-9-6 reps:
Power Snatches, 45kg (30kg)
Burpee Pull-ups
-Rest 2mins between rounds
Post results to comments.
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THURSDAY
Strength:
A. EMOM for 15mins of:
Min 1: 5 Bench Presses
Min 2: 8 Barbell Bent Over Row
Min 3: Rest
-Start heavy and increase from there.
WOD:
“Nasty Girls”
3 Rounds for time of: (16min CAP)
50 Air Squats
7 Ring Muscle-ups/ 10 Pull-ups + 10 Push-ups
10 Hang Power Cleans, 60kg (40kg)
Post results to comments.
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FRIDAY
WOD:
3 Rounds for time of: (30min CAP)
Run 1km
100 Double Unders
30 Burpee Box Jump Overs, 24” (20”)
Finisher:
Tabata Hand Release Push-ups
Post results to comments.
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SATURDAY- 9:30am
Team WOD:
At Marty's Ranch
655 Robinsons Road, Langwarrin
Please note: there will be no session at the gym.
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SUNDAY
Rest
10 Days for $10
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