Friday 12th Jan 2018

 

 

“BAR MONKEY”

5 HSPU  (10 Push Press)

10 T2B

15 Power Cleans

20 Wallballs  20/14

400 m run

5 Bar Muscle ups  ( 8 C2B/ 10 pull-ups)

10 Sumo High Pull

15 Front Squats

20 S2OH

100 DUs  (200 singles)

5 HSPU

10 T2B

15 Power Clean

20 Wallballs  20/14

A:  115/75

C : 135/95

scale: 95/55

 

 

ENDURANCE WOD

Interval Training

400 m sprint

REST  1:1   (same amount of time it took you to run)

400 m sprint

REST 1:1

Assault Bike  20 calories

REST 1:1

Assault Bike  20 calories

REST  1:1

Row 500 m

REST 1:1

Row 500 m

REST 1:1

REPEAT THE ROW FOR 2 MORE CYCLE

**athletes should apply a 80 % effort on all sprints*