Archive for May, 2017

May 8 (maaate)

May 7th, 2017

MONDAY
Shoulder press  80%
EMOM 3 REPS for 7 minutes
B:
10-9-8-7-6-5-4-3-2-1 Deadlift, 100 / 70
20-18-16-14-12-10-8-6-4-2 Wallballs

TUESDAY
Every 2 Minutes for 12 minutes
4 Bench press
B:
30 Hang Snatches, 60 / 40
30 sec L-hang
30 Handstand Push Ups
30 sec L-hang
30 turkish get ups
30 sec L-hang

WEDNESDAY
4 Back Squat Every 2 minutes for 10min
B:
18 minutes AMRAP of:
25 Double Unders
5 Burpee chinups 
25 plate lunges
5 burpee box jumps

THURSDAY
3  person team each person rows for 1.30 for 3 rounds
B:
5 Rounds for time of:
10 Power Cleans, 60kg / 40kg
10 Push Jerks, 60kg / 40kg
10 Toes to Bar
Rest 30sec 

FRIDAY
100 GHD sit-ups
100 one-legged squats,
Row 1000m
100 kb step ups (16/24)

SATURDAY
 “Partner WOD” 100-80-60-40-20 reps
for time of:
Lunges
KB Swings, 24kg / 16kg
Sit Ups
Push Ups
SKIP 200 at end of each round. (400 all together )