Nutrition Resources
Schedule
Daily WOD

Friday 25 April, 2014

image

As Part of Warm-Up
Mobility
Rotator and Shoulder
Hip Flexor
Hamstring
Gluteus & Lower Back
Couch Stretch

Strength
Snatch
Find 1RM

MetCon
40 WallBall Shots 20/14
10 T2B
30 WallBall Shots
10 T2B
20 WallBall Shots
10 T2B
10 WallBall Shots
10 T2B

Thursday 24 April, 2014

image

As part of the Warm-Up
3 Rounds not for time:
1 Min front plank
20 Russian twist
20 Bicycle sit-Up
20 Reach Sit-Up
Rest 1 minute

Metcon
4 RFT of:
250m Run
4 Strict pull up
6 Deadlift
4 Burpee

Load
A: 185
E: 225
C: 315

Wednesday 23 April, 2014

2 Ladies and a Bar

2 Ladies and a Bar

Strength/Skill
Clean & Jerk
EMOM 12 Min
2 Squat Clean
1 Clean & Jerk
Weight should be at approximately
60% Of 1 RM Clean

MetCon
6 Min AMRAP
8 Box Jump 24/20
8 Slamball 20/30/40

Rest 2 Minutes

6 Min AMRAP
10 KBS 70/55/35
8 Forward Lunges

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