Training: 2nd-8th September
Sep 01, 2019MONDAY
Lifting:
Every 90sec for 10 Rounds of:
1 Hang Snatch + 1 OHS
WOD:
AMRAP in 9mins of:
9 Pull-ups
3 Squat Snatches, 60kg (40kg)
Rx’d + = CTB Pull-ups + 80kg (55kg)
Rx’d - = 50kg (35kg)
Post results to comments.
……………………………………….
TUESDAY
Strength:
EMOM for 12mins of:
Min 1: 6 Deadlift 80%
Min 2: 6 Bench Press 80%
Min 3: Rest
WOD:
3 Rounds for reps of:
1min of Calorie Rowing
1min of Single Arm DB Hang Clean & Jerks, you choose the weight
1min of Burpee Box Jumps, 24” (20”)
1min of Handstand Walking (7.5m laps)- each lap= 5 reps
Rest 1min
Rx’d - = Handstand Hold (3sec= 1rep)
Post results to comments.
……………………………………….
WEDNESDAY
Strength/ Skill:
13mins to complete: Front Squat 6x6, 75% of 1RM
Or
13mins to work on a gymnastics skill/ movement
WOD:
10-8-6-4-2 reps for time of: (16min CAP)
Run 200m
Ring Muscle-ups
KB Goblet Squats, 24kg (16kg)
Rx’d + = 32kg (24kg)
Rx’d - = Pull-ups + Push-ups
Post results to comments.
……………………………………….
THURSDAY
Lifting:
EMOM for 15mins of:
Min 1: 2 Power Cleans
Min 2: 1 Power Clean + Push Jerk
Min 3: Rest
-Increase the weight each set
WOD:
For time: (15min CAP)
100 Double Unders
50 Handstand Push-ups
40 Toes To Bar
30 Single Arm DB Shoulder To Overhead, you choose the weight
60m Single Arm DB Overhead Walking Lunge, , you choose the weight- Do 7.5m laps
Rx’d + = Strict HSPU
Post results to comments.
……………………………………….
FRIDAY
WOD:
“Omar”
For Time: (23min CAP)
10 Thrusters, 43kg (30kg)
15 Bar-facing Burpees
20 Thrusters, 43kg (30kg)
25 Bar-facing Burpees
30 Thrusters, 43kg (30kg)
35 Bar-facing Burpees
Finisher:
Tabata push-ups
Post results to comments.
……………………………………….
SATURDAY
Lifting:
13mins to complete:
8x1 Split Jerk
Partner WOD:
AMRAP in 16mins of:
Run 200m
Max set of Toes to Bar
-Alternate rounds with your partner
Post results to comments.
……………………………………….
SUNDAY
Rest
10 Days for $10
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