Friday 20th Oct 2017

 

 

Warm – up:  2 rounds

12 jumping jacks

10 forward-middle-back

8 spiderman lunges

6 walk-the floors w/ push up

4 burpees

 

MetCon: Complete for Time:

100 m run

15 Power . snatches . 95/65

1 Rope climb

200 m run

20 KBS . 70/55

1 Rope climb

400 m run

30 Hang power cleans 95/65

1 Rope climb

200 m run

40 Wall balls 20/14

1 Rope climb

100 m run

 

ENDURANCE WOD

 

  • 50 air squats
  • 25-calorie row
  • 40 Russian kettlebell swings
  • 20-calorie row
  • 30 situps
  • 15-calorie row
  • 20 pushups
  • 10-calorie row
  • 10 burpees

Thursday 19th Oct 2017

 

Warm – Up : 250 m run

10 kipping swings

10 push ups

8 spiderman lunges w/ rotation

8 iron cross

 

Strength/Skill/Mobility: Overhead Squats

5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1

** overhead squat therapy/ mobility to achieve OHS

 

MetCon: 15 min EMOM

Min 1: row for calories

Min 2: 10 thrusters   115/65

Min 3: 10 V-Ups

** score total calories from rower