Training: 6th-12th January
Jan 05, 2020MONDAY
Strength:
13mins to complete: 4x5 Back Squat, 70%
WOD:
Complete 2 sets
For time: (20min CAP)
64 Wallballs, 20lb (14lb)
16 Ring Muscle-ups
8 Front Squat, 70kg (50kg)
Rest 5mins between sets.
Rx’d + = Overhead Squat
Rx’d - = Pull-ups + Push-ups
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TUESDAY
Lifting/ Strength:
EMOM for 15mins of:
Min 1: 2 Squat Snatches
Min 2: 1 Squat Snatch + 1 Overhead Squat
Min 3: Rest
-Increase the weight each set.
WOD:
28-22-16-10-4 reps for time of: (18min CAP)
Alternating DB Snatches, you choose the weight
Burpee Box Jumps, 24” (20”)
Post results to comments.
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WEDNESDAY
Lifting/ Strength:
EMOM for 12mins of: 2 Clean & Jerks
-Increase the weight each set.
WOD:
AMRAP in 10mins of:
10 Pull-ups
10 Push Presses, 50kg (35kg)
50 Double Unders
Rx’d + = CTB Pull-ups & 60kg (40kg)
Rx’d - = 45kg (30kg)
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THURSDAY
WOD:
For time: (25min CAP)
Run 400m
30 Burpees
30 Single Arm KB or DB Thrusters, you choose the weight
Run 400m
30 Burpees
30 Single Arm KB or DB Thrusters, you choose the weight
Run 400m
30 Burpees
30 Single Arm KB or DB Thrusters, you choose the weight
Run 400m
Finisher: Tabata Push-ups
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FRIDAY
Strength:
13mins to complete: 4x3 Front Squat, 75%
WOD:
4 Rounds for time of: (17min CAP)
15m Handstand Walk
15 Toes to Bar
16 Jumping Lunges
Rx’d - = Bear Crawl Or 30sec Handstand Hold
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SATURDAY
Strength:
EMOM for 15mins of:
Min 1: Plank Hold
Min 2: 7-10 Strict Pull-ups
Min 3: Side Plank Hold (30sec each side)
Team WOD:
AMRAP in 15mins of:
Row/ Bike for Calories
Post results to comments.
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SUNDAY
Rest
10 Days for $10
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