Training: 8th-14th July
Jul 07, 2019MONDAY
Lifting:
Every 90sec for 10 Rounds of:
1 Clean & Jerk
WOD:
50-40-30-20-10 reps for time of: (17min CAP)
Wallballs, 20lb (14lb)
Double Unders
Ring Muscle-up (10-8-6-4-2)
Rx’d - = Strict Pull-ups + Push-ups
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………………………………………..
TUESDAY
Strength:
13mins to complete: 4x3 Snatch Pulls, 100% of 1RM Snatch
WOD:
7 Rounds for time of: (16min CAP)
7 Power Snatches, 50kg (35kg)
7 Lateral Burpees over the barbell
7 Handstand Push-ups
Rx’d + = Strict HSPU
Rx’d - = 40kg (30kg)
Post results to comments.
………………………………………..
WEDNESDAY
Strength/Skill:
13mins to complete: 3x5 Front Squat- Increase the weight each set
Or Spend 13 minutes working on any gymnastics movement
WOD:
For time: (18min CAP)
Run 1km
50 Walking Lunge Steps
50 CTB Pull-ups
50 Walking Lunge Steps
Run 1km
Rx’d - = Normal Pull-ups
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………………………………………..
THURSDAY
Strength:
EMOM for 15mins of:
Min 1: 1 Deadlift- Increase the weight each set
Min 2: 8 Bench Press- Increase the weight each set
Min 3: Rest
WOD:
AMRAP in 12mins of:
3 Wall Walks
9 Toes to Bar
3 Snatches, 70kg (50kg)
Rx’d + = 85kg (55kg)
Rx’d - = 60kg (40kg)
Post results to comments.
………………………………………..
FRIDAY
Strength:
13mins to complete: 4x3 Front Squat- Increase the weight each set
WOD:
"Hammer"
5 Rounds, each for time of:
5 Power Cleans, 60kg (40kg)
10 Front Squats, 60kg (40kg)
5 Push Jerks, 60kg (40kg)
20 Pull-ups
Rest 90 seconds
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………………………………………..
SATURDAY
Partner WOD:
20min AMRAP of:
20m Handstand Walk (10m out & back)
20 Synchro Sit-ups
20 Synchro KB SDHP, 24kg (16kg)
Run 400m Together
Rx’d + = 32kg (24kg)
Rx’d - = 90sec HS Hold
Finisher:
10-minute Team Row or Bike for Calories
Post results to comments.
………………………………………..
SUNDAY
Rest
10 Days for $10
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