6 Nov

November 5th, 2017

MONDAY
A
Shoulder Press
3 reps emom for 10 minutes
B
4 rounds for time of:
Run 400 meters
5 burpee chins
2 handstand wall climbs

TUESDAY
A:
Go until down to 2 reps
30 min cut off

Run 200m
16 KB Swings, 24kg (16kg)
16 Pull Ups
16 Front Squats, 50kg (35kg)
Run 200m
14 KB Swings, 24kg (16kg)
14 Pull Ups
14 Front Squats, 50kg (35kg)
Run 200m
12 KB Swings, 24kg (16kg)
12 Pull Ups
12 Front Squats, 50kg (35kg)

WEDNESDAY
Emom for 12mins
1RM Squat Clean
Record top weight

B:
‘Elizabeth”
Partner WOD
partner A does one lot of exercises and then has a rest when partner B’s turn. Eg. Partner a does 21 Squat Cleans then rest while partner b does 21 squat Cleans.

21 Squat Cleans, 60kg (40kg)
21 Ring Dips
15 Squat Cleans
15 Ring Dips
9 Squat Cleans
9 Ring Dips

THURSDAY
Annie
50-40-30-20-10
Double-unders
Sit-ups
B:
12min Amrap
3 PowerCleans (85/50)
7 Box Jumps (30/24)
C:
TABATA
push ups
Back extensions
Ring rows

FRIDAY
A
Every 2 minutes for 12 minutes
3 Deadlifts

B: For time: (25 min time out)

3 Rounds of:
7 Deadlifts, 100kg/70
7 Chin Ups
then,
3 Rounds of:
21 Wall balls, 20lb (14lb)
21 Toes to Bar♥

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