Monday:
Strength: A1: 5 strict press A2: 5 supinated strict pullups x 5 Conditioning: AMRAP in 12 minutes Every 90 seconds (8 rounds) 8 pullups 12 pushups 16 air squats Max double unders in remainder * score = accumulate DU's Tuesday: Midline move: 3 rounds 1 minute plank 3 wall walks 100m OH plate carry @ 20/15kg 30 abmat situp Conditioning: 4 rounds each on a 4 minute clock for total accumulate calories/ rest 4 between each Run 400m Max AD cals in remainder Wednesday: Strength: A1: 5 Ring dip A2: 12 DB renegade row x 5 Conditioning: (Buy in) 1 minute rope hang 5 rounds 10 T2B 10 burpees (Cash out) 1 minute HS hold SWOD Snatch 3,3,2,2,1,1,1 10 power clean/ 10 STO @ 60/35kg 8 power clean/ 8 STO @ 70/40kg 6 power clean/ 6 STO @ 80/50kg 4 power clean/ 4 STO @ 90/60kg 2 power clean/ 2 STO @ 100/70kg Thursday: Strength: For accumulate load Every 90 seconds for 12 minutes (8 rounds) 5 front squats (from floor) Conditioning: 5 rounds 5 hang power cleans @ 80/55kg 10 box jumps @ 75/60cm Friday: Strength: 2 push press + 2 push jerk x 5 Gymnastics EMOM x 20 (4 rounds) 1: 5 bar muscleups 2: 10 kipping HSPU 3: 30 second hollow hold 4: 50 double unders 5: rest Just a heads up that there will be no Saturday WOD this weekend due to Battle of the Brawn 6 happening at the BOX. The event kicks off at around 8am with over 120 athletes competing in teams of 4! Come down and support your fellow BRAWNER'S with the box being represented by 4 teams on the day in both OPEN & SCALED. Going to be a ripper of a day CREW!
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