22 Nov Thursday 23rd November
Interval day:
30 rounds
40 sec ME on 20sec off..
1) Cal bike,
2) db snatch (22.5/15)
3) cal row
Interval day:
30 rounds
40 sec ME on 20sec off..
1) Cal bike,
2) db snatch (22.5/15)
3) cal row
Strength= 12 mins build up to a TnG 5 rep cluster.
WOD= For time
15/12/9
Power Clean 70/45kg
pull up
12/9/6
Squat clean
c2b
9/6/3
Cluster
bar mu
Strength:
15mins Squat snatch technique and build to Wod weight
WOD: For time
5 rounds of Cindy
2 squat snatch (70/45kg)
4x Cindy,
4x squat snatch,
3x Cindy,
6x squat snatch,
2x Cindy,
8x squat snatch,
1x Cindy,
10x squat snatch
Cindy = 5 pull ups, 10 push ups, 15 air squats
12 min Pull ups work
EMOM 7:
choose a number of pull ups & hit it each minute for 7 minutes
WOD:
5 rounds for time
30 WB 9/6kg
400m run
Hero= 3 Ladies…
Diane 21/15/9
Deadlifts 100/75kg
HSPU
rest 3 mins (change weight)
Elizabeth 21/15/9
pwr clean 60/40
rig dips
rest 3 mins
Isabel 30 snatch 60/40kg
Strength= 15 mins build to a heavy 3 Push press
WOD= 20min AMRAP
10 push press 50/30
10 KB swings24/16
25 double unders
Interval day= Warm up then in 3s hit this EMOM x45min as hard as possible it will work out at 1min on 2 mins off….
12/9 cal bike
ME deadball over shoulder (heavy)
score is Dball OS reps. Group up with people using same dead ball
Strength= 1x Hang snatch 1x Snatch 1x OH squat TNG work up to a max set in 15mins..
WOD= 12 min AMRAP
7 pwr snatch 50/30
14 OH lunges
Every drop of bar= 5 burpee penalty and restart count ie you drop after 4 snatches you do 5 burpees and start at 0 on snatches (you can drop bar between sets but not mid set) ie no penalty for dropping after the 7th snatch or 14th lunge
Strength= 15mins Squat clean build to a heavy tng 2reps…
WOD= For time *10*20*30*20*10*
squat clean 50/35
*= 100m plate carry (plates off your bar) must be gripped on top of plate not the bottom or through holes
Hero= Bens 100
100 Rounds For Time of:
1 Strict HSPU,
2 Squat cleans 70/48
3 Burpees
Get as far as you can in 45mins (compare with last score)