Monday:
Public holiday WOD Tuesday Strength: Thruster (from floor) 3 EMOM x 10 for accumulate load Conditioning: Death by 'shuttleball' Every 2 minutes until failure 10 x 10m shuttle run 10 wall balls *increasing by 2 reps every round Wednesday Strength: A1: Strict Pullup A2: Strict HSPU 5,5,3,3,3 Conditioning: AMRAP in 12 minutes 15 KB swings @ 24/16kg 12 burpees 9 T2B 'SWOD' Clean and jerk *squat and split 3,3,2,2,1,1,1 A1: Clean grip deadlift 3,3,2,2 A2: close grip bench press 8,8,6,6 2RNFT 1 min heavy deadball bearhug 1 min farmers walk Thursday: Strength: Hang power clean 3 EMOM x 10 for accumulate load Conditioning: 5 rounds of 1 minute on 1 minute off for total calories AB Rest ROW Rest *aim to maintain fairly consistent repeats throughout Friday Strength: A1: 6 standing DB/KB strict press A2: 12 back rack reverse lunge x 4 Conditioning: On a continuous running clock for accumulate remainder reps Minutes 0-4:00 100 double unders MAX front squat 4-8:00 Run 400m MAX front squat 8-12:00 15 OHS MAX front squat Rx = 52.5/35kg Saturday Throwback to last year, 17.4 is.... 16.4! AMRAP in 13 minutes 55 deadlifts @ 102/70/61/43kg 55 cal row 55 wall balls @ 9/6/4kg to 10/9ft 55 HSPU/ HRPU
0 Comments
Leave a Reply. |
![]()
Archives
June 2018
CategoriesGallery |