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Training: 30th Dec-5th January

training Dec 28, 2019
MONDAY
Lifting:
EMOM for 12mins of:
1 Squat Snatch
 
WOD:
5 Rounds for time of: (21min CAP)
Run 400m
14 Pull-ups
7 Squat Snatches, 50kg (35kg)
 
Rx’d + = CTB Pull-ups & 70kg (50kg)
Rx’d - = 45kg (30kg)
 
Post results to comments.
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TUESDAY
Partner WOD:
AMRAP in 30mins of:
Run 400m together
30 Handstand Push-ups
40 Medball Box Step-ups, 20lb (14lb)
30 Hand Release Push-ups
 
-Break up the reps as you like.
 
Finisher: Tabata Sit-ups
 
Post results to comments.
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WEDNESDAY
Happy New Year
.................................................................................
THURSDAY
Strength:
EMOM for 15mins of:
Min 1: 5 Deadlifts, 70%
Min 2: 10 HSPU
Min 3: Rest
 
WOD:
For time: (15min CAP)
90 Double Unders
70 Push Press, 20kg (15kg) barbell
50 Toes to Bar
30m Handstand Walk/ 90sec Handstand Hold
 
Post results to comments.
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FRIDAY
WOD 1:
AMRAP in 10mins of:
3 Power Snatches, 50kg (35kg)
3 Hang Power Cleans, 50kg (35kg)
3 Front Squats, 50kg (35kg)
9 Lateral Burpees over the barbell
 
Rest 5mins then,
 
WOD 2:
For time: (15min CAP)
Run 1km
50 Burpee Pull-ups
 
Rx’d + = 70kg (50kg)
Rx’d - = 45kg (30kg)
 
Post results to comments.
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SATURDAY
Team WOD:
AMRAP in 15mins of:
Row/ Bike for Calories
 
Partner WOD:
AMRAP in 15mins of:
15m Single-arm Overhead DB Lunge, you choose the weight
10 Alternating DB Snatches, you choose the weight
 
-Alternate rounds with your partner.
 
Post results to comments.
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SUNDAY
Rest

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