Monday
Roney (modified)
200m Run
11 Thrusters
200m Run
11 Push Press
200m Run
11 H.R Pushups
4 rounds
Tuesday
Focus
WARM UP - Squat clean
WOD
30min EMOM
1st - 5 x squat cleans
2nd - 15 x Wall Ball 10/6kg
3rd - 20 x DB/MB slams
Core / Finisher
Plank holds
L.H.T
Wednesday
Focus
15mins to work a weakness or a strength
(Use your time wisely)
Wod
15min AMRAP
Add a rep each round
Pull up (any style)
KB swing (heavy)
Box Jump (20/24)
Core
TABATA
v- sit ups
Thursday
Focus
8min EMOM
3-5 x snatch
Power or Full
WOD
20:20 x 10 = 20mins
Interval Sprint
Hang Power snatch (40/25)
Burpees
Core
SB pass through
TVA
Friday 13.12.13
Focus
15min to work on your OH Squat - warm up for wod.
Wod
10, 8, 6, 4, 2,
OH Squat (45/30)
50, 40, 30, 20, 10
Touch Jumps
Core / finisher
60/60 x 3
Pull up holds (rings or bar)
Push up holds (bottom)
Saturday 14.12.13
(In pairs - shared workload)
30 min cap
2.8km run (share)
Anyone unable to run can Row.
Then
With remaining time. Work in teams on one bar to set a 8rm Deadlift. Total combine weight of your best 8rm Deadlift is your score.
Core
100 partner me sit-ups
For time
Sunday
Focus
Set up and work up to heavy loads
1 rope climb
3 cleans 100kg/55kg
5 HSPU
18min AMRAP
Core
Stretch
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