Training: 19th-25th August
Aug 18, 2019MONDAY
Lifting:
EMOM for 15mins of:
1 Squat Snatch
WOD:
AMRAP in 7mins of:
7 Pull-ups
5 Squat Snatches, 50kg (35kg)
Rx’d + = 60kg (43kg) + CTB Pull-ups
Rx’d - = 40kg (30kg)
Post results to comments.
……………………………………….
TUESDAY
Strength:
EMOM for 12mins of:
Min 1: 8 Deadlift, 70% of 1RM
Min 2: 8 Bench Press, 70% of 1RM
Min 3: Rest
WOD:
For time: (18min CAP)
30m Handstand Walk (7.5m laps)
60 Toes to Bar
30 Single Arm DB Hang Clean & Jerks, you choose the weight
60 Box Jumps, 24” (20”)
30m Handstand Walk (7.5m laps)
Rx’d - = 90sec HS Hold
Post results to comments.
……………………………………….
WEDNESDAY
Strength:
15mins to complete: 6x3 Front Squat, 75% of 1RM
Or
15mins to work on a gymnastics skill/ movement
WOD:
For time: (15min CAP)
30 Burpee Ring Muscle-ups
Rx’d - = 60 Burpee Pull-ups
Post results to comments.
……………………………………….
THURSDAY
Lifting:
15-10-5 reps for time of: (12min CAP)
Clean & Jerks
Weights: 65% - 75% - 80%
WOD:
For time: (10min CAP)
100 Deadlifts, 100kg (70kg)
-At the start of each minute complete 7 Handstand Push-ups
Rx’d + = Strict HSPU & 10 HSPU
Rx’d - = 5 HSPU each minute
Post results to comments.
……………………………………….
FRIDAY
WOD:
“Tommy Mac”
2 Rounds for time of: (25min CAP)
12 Burpees
12 Thrusters, 52kg (35kg)
12 Burpees
12 Power Snatches, 52kg (35kg)
12 Burpees
12 Push Jerks, 52kg (35kg)
12 Burpees
12 Hang Squat Cleans, 52kg (35kg)
12 Burpees
12 Overhead Squats, 52kg (35kg)
Post results to comments.
……………………………………….
SATURDAY
Strength:
12mins to complete: 5x8 Barbell Bent Over Rows, Heavy
Partner WOD:
AMRAP in 20mins of:
100m Run
8 Alternating DB Snatches
6 Pull-ups
-Alternate rounds with your partner.
Post results to comments.
……………………………………….
SUNDAY
Rest
10 Days for $10
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