Saturday 23rd March

By |2019-03-15T07:04:08+00:00March 22nd, 2019|Uncategorized|

Strength:
Handstand push up + L sit 5×6+20sec

Met Con:
3 rds
400m row
21 burpees
12 chest to bar pull ups

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Friday 22nd March

By |2019-03-15T07:01:00+00:00March 21st, 2019|Uncategorized|

Strength:
Snatch pull + hang snatch + snatch x5

Met Con:
8 rds
7 power cleans
5 front squats
3 stoh
60 sec plank
RX=75/50kg

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Tuesday 19th March

By |2019-03-19T07:22:07+00:00March 18th, 2019|Uncategorized|

Conditioning:
In a pair complete
200m, 400m, 800, 400m, 200m runs
Both partners do each distance alternating in a relay fashion.

Met Con:
3 rds
15 STOH 65/45kg
15 V-sits

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Monday 18th March

By |2019-03-15T06:49:19+00:00March 17th, 2019|Uncategorized|

Strength:
Clean & Jerk 6×2

Met Con:
Open wod 19.4
3 rounds of:
10 snatches 43/29kg
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

12 min time cap.

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Saturday 16th March

By |2019-03-10T07:16:14+00:00March 15th, 2019|Uncategorized|

Strength:
Snatch pull + hang snatch + snatch x5

Met Con:
100 wall balls
75 pull ups
50 burpees
25 c&j (any) 55/37.5kg

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