Sorry about the delay in posting – I’m terrible human 🙂 if Im late in posting and your not sure what to bring don’t bring anything or bring everything 😉
Sunday
EMOM 40
- Wall balls x 15
- Muscle ups x3 Strict pull ups x 5-7
- Burpee Box Jump x 8 reps
4. Double unders (whole min)
5. Rest
Monday
Back Squat 5 sets 6 reps
Build to heavy set of 8 reps then repeat for 6 total sets.
new set every 4 mins
40 m Farmers carry AHAP to be completed in rest period
Tuesday
Strict Press 5 x 5 reps
Same load through out
5 rounds for time (12 min cap)
12 Squat Cleans 60/40kg
12 Ring Dips
Wednesday
Every 8 mins for 5 rounds
Row 1500m
Thursday
EMOM 10
1 Snatch deadlift
1 Hang Power snatch
2 OHS
Every 30 secs for 10 mins
1 x power snatch 70/35kg
Or Scale to As heavy as form allows
Friday
Busy for Team Quwwa
Team Wod at WestBay and Pearl, Then we have 4 Teams representing Quwwa at the Black and yellow Comp – Black out 2!!
Teams will be there from 12;30 and comp starts at 2pm, if you guys aren’t brunching then please come and support your fellow Quwwa athletes
Hope you enjoy the week