Wednesday 7th November

Everyone in last nights weighlifting class put over 100kg above their head. Great work by Mark, Rick, Tommy, Pat & Rich.

Strength:
Front lever x3
Back lever x3

Met Con:
From DWF
3,6,9,12,15,18,21 Bumper plate ground to overhead 20/15kg
7 Pull ups
30 Double unders

 

Strength:
5×3 Deadlift @ 80% of 1RM
3 Max height boxjump every set 

Met Con: (Compare to 25th July) 
4 Rounds
3 Min AMRAP
3 Power Snatch (50/30kg)
6 Burpee over Bar
9 Air Squats
1 Min Active Rest
Score of workout is total number of rounds.

By | 2013-05-02T11:55:01+00:00 November 6th, 2012|Uncategorized|Comments Off on Wednesday 7th November