Friday 20th April 2018

 

 

 

 

Warm Up:  250 m run

8 walk the floor w/ push ups

8 Spider-Man lunges

8 baby makers

8 iron cross

8 cobra to downward dog

8 kipping swings

 

Strength: Back Squat 

**warm up to 80% then:

2 sets x 6 reps

**Competitors: Smolov: Week 3 – Day 3*** 80% @ 7×5

 

CHIPPER FRIDAY  – complete for time.

500 m row 

10 bar facing burpee

20 overhead squats. 115/75

30 Russian twist w/ slam ball. 20/15

40 DUBs

20/15 calorie on bike

10  snatches. 115/75

20 V-Ups

30 slam ball  20/15

40 DUBs

20/15 cal. on bike

10 squat clean to thruster (cluster) 115/75

20 pull-ups

30 dead lifts 115/75

100  DUBs

 

ENDURANCE WOD

Row for 2 mins

20 burpee over rower

Row for 3 mins

30 slam balls. 30/40

Row for 4 mins

40 sit-ups

Row for 5 mins

50 DUs/100 singles

**score = total number of meters rowed**

Thursday 19th April 2018

 

 

Warm – Up 250 m run

2 Rounds:
10 Good Mornings
10 Overhead PVC Lunges
10 PVC Overhead Squats
10 PVC Pass Thru

***Burpee Challenge: Day 18 – 32/60/86***

Strength: Deadlift

**warm up to 80% of 1 RM, then;

5 x 6 reps

 

MetCon: 3 RFT

Buy-in : 800 m run
then: 3 rounds

14 toes to bar
12  KBS . 70/55
10 Barbell Overhead Lunges  95/65

Cash – Out: 400 m run