Friday 15/01/16

Today’s workout of the day is:

STRENGTH
In 20mins work up to a heavy single Power Clean
MET CON
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70
Box Jump 24/20
20 Double unders after each round.
(15min Time Cap)

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Thursday 14/01/16

Today is a rest day or a catch up day, you can either do a missed workout or choose from a weightlifting, gymnastic wod or even both from below. Weightlifting Find a heavy (not max) 3 position snatch (high hang-knee-floor) snatch push press 3-3-3-3 clean pulls 3-3-3-3 Gymnastics EMOM for 10mins 1 strict pull up+1…

Monday 11/01/16

Today’s workout of the day is:

Strength
Push Press
3-3-3-3

Met-Con
In 12mins run 800m then in the remaining time AMRAP of:
3 strict HSPU
5 Strict pull ups
7 Knees to elbows
9 kettlebell swings 32/24kg

kettlebell-PV0813

 

 

 

 

 

 

 

 

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