Tuesday 1st March
Strength:-
6 sets at heavy weight
1 Clean Pull + 2 Hang Power Cleans
Metcon:-
E2MOM (7 rounds)
30sec Bike / Row (HARD) + 20 DB Snatch 22.5/15kg
Strength:-
6 sets at heavy weight
1 Clean Pull + 2 Hang Power Cleans
Metcon:-
E2MOM (7 rounds)
30sec Bike / Row (HARD) + 20 DB Snatch 22.5/15kg
Strength:-
5 x 5 Push Press
3 x 5-8 Chin ups / Ring pull ups
Metcon:-
6 Rounds for Time
1 Ring Muscle up*
2 Deadlift 140/100kg
3 HSPU
4 Squat Cleans 100/70kg
*3 C2B pull ups
**Share with someone who moves at the same pace as you to share bars
Hero Wod:- Jenny
Strength:-
10 mins on
Handstands / frog stands or planche progressions
3 x 10 Back extensions
Metcon:-
Anna & Sally’s Birthday WOD
400m Run Buy in (both run)
Then 2 rounds in syncro
40 burpee
40 KB swing 20/12kg
40 deadlift 60/42.5kg
40 goblet squat 20/12kg
Cash Out
400m (both run)
Open Workout 22.1
Strength:-
3 rounds
Muscle up drills or muscle ups 3-5 reps
20 sec Ring support hold
20 sec L-sit hold
Metcon Chipper:-
1000m row
75 wall balls
50 burpees
25 Thrusters 50/35kg
10 Chest to Bar pull ups
Strength:-
6 sets at heavy weight
1 Clean Pull + 2 Hang Power Cleans
Metcon:-
6 min AMRAP
6 Power snatch 60/40kg
9 HSPU
24 Jumping lunges
Rest 2 mins
6 min AMRAP
6 Devils Press 2 x 22.5/15kg
9 Toes to bar
12 Jumps Squats
Strength:-
5 x 5 Push Press
3 x 5-8 Chin ups / Ring pull ups
Metcon:-
9-7-5-3-1
Thrusters 80kg/55kg
Bar Muscle ups*
*Chest to Bar pull ups
Finisher:-
Complete 50 med ball situps (straight legs)
Strength:-
5 x 5 Front Squat
Metcon:-
12 min AMRAP
50 DU’s
20 Cal Row or ski / 14 Cal Assault bike
10 Power cleans 60/40kg
Matias Hero WOD