Training: 7th-13th October
Oct 06, 2019MONDAY
Lifting:
EMOM for 5mins of:
3 Clean & Jerks
EMOM for 5mins of:
2 Clean & Jerks
EMOM for 5mins of:
1 Clean & Jerk
-Increase the weight each set
WOD:
4 Rounds for time of:
Run 400m
12 Alternating DB Snatches, you choose the weight
24 Wallballs, 20lb (14lb)
Rx'd + = 5 Rounds
Post results to comments.
........................................................................
TUESDAY
Strength:
14mins to complete
10-8-6-4-2 reps for quality of:
Deadlift, 70%
Push Press, 70%
WOD:
For time: (16min CAP)
80 Sit-ups
20 Power Cleans, 60kg (40kg)
40 Toes to Bar
40 Handstand Push-ups
Rx'd - = 50kg (35kg)
Post results to comments.
........................................................................
WEDNESDAY
Lifting:
EMOM for 12mins of:
1 Squat Snatch
-Increase the weight each set
WOD:
4 Rounds of:
AMRAP in 3mins of:
3 Squat Snatches, you choose the weight
6 Bar Muscle-ups
12 Burpee Box Jumps, 24” (20”)
-Rest 1min between the 4x 3min AMRAPS
Rx’d - = 6 Pull-ups
Post results to comments.
........................................................................
THURSDAY
Lifting:
Every 90sec for 10 Rounds of:
1 Hang Power Clean + 1 Power Clean
-Increase the weight each set.
WOD:
3 Rounds for time of: (15min CAP)
30 KB Swings, 24kg (16kg)
15m KB Lunges, 24kg (16kg)- 2x 7.5m laps
5 Wall Walks
Post results to comments.
........................................................................
FRIDAY
Morning WOD:
"Barbara"
5 rounds, each for time of: (40min CAP)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round.
Afternoon WOD:
“Open Workout 20.1”
Post results to comments.
........................................................................
SATURDAY
Strength:
13mins to complete: 4x3 Deadlifts
-Increase the weight each set
Partner WOD:
AMRAP in 17mins of:
400m Medball Run together
20 Burpees
10 Clean & Jerks, Heavy
-Share the reps with your partner.
........................................................................
SUNDAY
Rest
10 Days for $10
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