Training: 25th Nov- 1st Dec
Nov 24, 2019MONDAY
Lifting:
Every 2mins for 5 Rounds of:
2 Squat Cleans + 1 Split Jerk
-Choose a challenging weight & do all sets at that weight.
WOD:
4x 3min Rounds for reps of:
Run 400m
Max Power Cleans in the remaining time, 60kg (40kg)
Rx'd + = 70kg (50kg)
Rx’d - = 50kg (35kg)
Post results to comments.
................................................................................
TUESDAY
Skill/ Stability:
EMOM for 15mins of:
Min 1: 75-50 Double Unders
Min 2: 15m Double KB/ DB Overhead Walking Lunge, you choose the weight
Min 3: Rest
WOD:
For time: (15min CAP)
75 Handstand Push-ups
-At the start of every minute complete 6 Alternating DB Snatches
Rx’d + = Strict HSPU
Rx’d - = 50 HSPU
Post results to comments.
................................................................................
WEDNESDAY
Barbell Conditioning:
3 Rounds Not for time of: (15min CAP)
4-3-2 reps:
Power Snatch
Thruster
-Choose a challenging Thruster weight.
-Rest as needed between rounds.
WOD:
For time: (15min CAP)
5 Wall Walks
1 Rope Climb, 4.5m
4 Wall Walks
1 Rope Climb, 4.5m
3 Wall Walks
1 Rope Climb, 4.5m
2 Wall Walks
1 Rope Climb, 4.5m
1 Wall Walk
1 Rope Climb, 4.5m
Rx’d - = 5 Strict Pull-ups
Post results to comments.
................................................................................
THURSDAY
Strength:
13mins to complete:
5-5-3-3-1-1 Strict Press
WOD:
AMRAP in 20mins of:
Run 200m
20 Toes to Bar/ Sit-ups
20 Burpee Box Jumps, 24” (20”)
Post results to comments.
................................................................................
FRIDAY
Lifting:
Every 2mins for 5 Rounds of:
2 Power Cleans & Push Jerks
-Choose a challenging weight & do all sets at that weight.
WOD:
3x 4min AMRAP of:
7 Deadlifts, 60kg (40kg)
6 Power Cleans, 60kg (40kg)
5 Power Snatches, 60kg (40kg)
7 Pull-ups
6 CTB Pull-ups
5 Bar Muscle-ups/ Strict Pull-ups
-Rest 2min between AMRAPs
Rx'd + = 70kg (50kg)
Rx'd - = 50kg (35kg)
Post results to comments.
................................................................................
SATURDAY
Partner WOD:
AMRAP in 18mins of:
21 Air Squats
15 Barbell Thrusters, 20kg (15kg)
9 Burpees
-Alternate rounds with your partner.
Finisher:
AMRAP in 12mins of:
Max Calorie Row or Bike
Post results to comments.
.....................................................................
SUNDAY
Rest
10 Days for $10
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