Training: 18th-24th November
Nov 17, 2019MONDAY
Lifting:
EMOM for 15mins of:
1 Clean & Jerk
WOD:
For time: (16min CAP)
Ring Muscle-up
10-8-6-4-2
Clean & Jerk
5-5-5-5-5
Rx’d + = 70kg (50kg)
Rx’d = 60kg (40kg)
Rx’d - = 2x Pull-ups + 2x Push-ups
Post results to comments.
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TUESDAY
Strength:
AMRAP in 8mins of:
5 Push Presses, 80%
5 Deadlifts, 65%
WOD:
3 Rounds for time of:
16 Power Snatches, 45kg (30kg)
24 Bar-facing Burpees
-Rest 2mins between rounds.
Post results to comments.
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WEDNESDAY
Strength/ Lifting:
13mins to complete:
3-3-1-1-1 Thruster
-Increase the weight each set
WOD:
For time: (17min CAP)
400m Run
12-9-6
Pull-ups
Thrusters, 40kg (25kg)
400m Run
12-9-6
CTB Pull-ups/ Pull-ups
Thrusters, 50kg (35kg)
400m Run
12-9-6
Bar Muscle-ups/ Pull-ups
Thrusters, 60kg (45kg)
Post results to comments.
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THURSDAY
Lifting:
EMOM for 12mins of:
Min 1: 50 Double Unders
Min 2: 1 Split Jerk
Min 3: Rest
-Start heavy and increase from there.
WOD:
3 Rounds for reps of:
1min Row for Calories
1min DB Hang Split Snatches
1min Burpees
1min DB Hang Clean & Split Jerk
1min Burpees
1min Rest
-Change arms every 5 reps & you choose the weight.
Post results to comments.
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FRIDAY
WOD 1:
AMRAP in 15mins of:
Run 1km
30m HS Walk/ 90sec HS Hold
50 Sit-ups
Rest 5mins then,
WOD 2:
AMRAP in 7mins of:
12 Deadlifts, 60kg (45kg)
9 Hang Power Cleans, 60kg (45kg)
6 Push Jerks, 60kg (45kg)
Post results to comments.
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SATURDAY
Strength:
13mins to complete: 5x2 Front Squat
-Increase the weight each set
Partner WOD:
AMRAP in 15mins of:
100 Wallballs, 20lb (14lb)
100 Push-ups
100 Medball Box Step Ups, 20lb (14lb) & 24" (20")
-Share the reps as you like.
Post results to comments.
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SUNDAY
Rest
10 Days for $10
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