Sunday 1st September
Gym closed
Gym closed
Strength:
Snatch + hang snatch + 2 oh squats x5 sets
Met Con:
3 rds
12 toes to bar
15 KB swings 32/24kg
18 box jumps 24/20”
Strength:
10 mins Frog stand / planche progressions.
Hanging around the worlds 3×10
Met Con:
5 rds
10 strict press 2×24/16kg
10 chest to bar pull ups
10 dips
10 v-sits
Strength:
Hang power clean 5×5
Met Con:
8 rds
9 power cleans
6 front squats
3 stoh
25 double unders
Rx=70/47.5kg
Strength:
Pistol squat 5×10 each leg
Floor press 3×10
Met Con:
3 rds of the following in a 3 min window
400m run
Max burpees
*rest 2 mins between rds
Strength:
10 mins handstand practice.
L pull up 5×5+
Met Con:
‘Diane’
21,15,9
Deadlifts 100/70kg
Handstand push ups
Team Wod:
In a team of 4 complete with 2x pet rocks 16/12 kg.
4 rds
500m weighted run (1 lap of the school)
60 synchro burpees (split into pairs)
80 synchro pull ups (split into pairs)
100 synchro air squats (split into pairs)
Gym closed
Strength:
10 mins Frog stand / planche progressions.
Hanging around the worlds 3×10
Met Con:
5 rds
200m rum
20 kB swings 32/24kg
Strength:
Hang power clean 5×5
Met Con:
75 pull ups
75 double unders
75 burpees
75 knees to chest sit ups