MONDAY
Strength: Pause overhead squat 3,3,3,3,3 *with 2 second pause at bottom Conditioning: 3 rounds 6 Front squat @ 60/40kg 8 T2B 2 rounds 6 Front squat @ 75/50kg 8 T2B 1 round 6 Front squat @ 90/60kg 8 T2B TUESDAY 'ANZAC Hero WOD' **HOPPY** WEDNESDAY Strength: A1: 100m UB farmers walk A2: 12 alternate back rack reverse lunge x 4 Conditioning: 'Mini Tri' 1km row 4km (2.5 mile) bike 1km run SWOD Power clean 5,3,3,1,1,1 Halting power snatch 5 x 3 (tech) 3 RFQ 10 Good morning 10 Single arm DB row 10 floor wipers THURSDAY Strength: EMOM x 10 for accumulate load Push press + Push jerk + split jerk (no racks) Conditioning: Every 2:30 minutes on a continuous 12:30 minute clock (5 rounds) for accumulate reps Run 200m 5 ring muscleups Max Wall balls in remainder *Scale to 7 Ring row + 7 ring dip FRIDAY Strength: A1: 6 BB Split Squat (each) A2: 8 pendlay row x 4 Conditioning: For combined remainder reps 1: AMRAP in 5 minutes 100 double unders 15 deadlifts @ 120/80kg Max high box jumps @ 75/60cm Rest 2:30 2: AMRAP in 5 minutes 100 double unders 30 KB swings @ 32/24kg Max burpee box jumps @ 60/50cm SATURDAY 400m RUN 10-1 Thrusters (50/35) CTB Pull-ups 400m sandbag carry 10-1 Hang power cleans (50/35) Burpees over bar 400m farmers carry (32/24) 10-1 Front squats HSPU 400m RUN **P1 completes 10 thrusters, 10 CTB, P2 completes 9 thrusters 9 CTB, P1 8,8 and so on. Complete runs together *30min time cap
0 Comments
Leave a Reply. |
![]()
Archives
June 2018
CategoriesGallery |