8 sep

September 11th, 2017

Forgot about the workouts

MONDAY:
5-4-3-2-1-1-1
1RM Front squat
WOD
5 rounds (every 3 min)
100m run
10 power cleans
8 burpee over bar

TUESDAY
Every 1:30 for  8 rounds
4 deadlifts 85%

WOD
5 RFT
25 kettle bell swings (24/16)
50 double unders

WEDNESDAY
5-4-3-2-1-1-1-1 Bench Press
WOD
30-25-20-15-10-5
Front Squat (50/35)
Toes TO bar
Burpees

THURSDAY
Split jerk EMOM
Min 1-3 : 3 split jerk
Min 4-6: 2 split jerk
Min 7-10: 1 split jerk
WOD
3 RFT
400m run
10 ground to over head (60/40)
15 pull ups

FRIDAY
JACKIE
1000m row
50 Thrusters 20kg
30 pull ups
B.
100 weighted sit-ups

SATURDAY
Mr Joshua
5 RFT
400m run
30 sit ups
15 deadlifts (110/75)
B
3 min wall sit

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