Tuesday 22nd, Aug 2017

Warm – up : 300 m row

10 PVC pass thru

10 PVC around the world

10 Good morning

10 push ups

 

Strength:  Bench Press

5 sets of max reps @ 60% of 1RM

*2 min rest between each set

 

MetCon:   4 x 3 mins

10 power cleans . 155/105

10 box jumps 24/20

Row for max calories

*Rest 2 minutes between rounds. (AS A CLASS)

Monday 21st Aug 2017

Warm-Up: 3 Rounds NFT of:

12 OHS (pvc or appropriate barbell)

8 Kipping swings

8 Ring rows

 

Strength:  Back Squat –  16 min E2MOM (8 rounds):

10 @ 50-60% of 1RM

 

MetCon:  10 mins AMRAP

10 Alternating DB snatches .  50/35

10 Pull-ups

50 DUs

 

ENDURANCE WOD

4 x 1500 m row pieces./2 mins easy.

Row for 2 mins at light pressure between each 1500 m