Workouts for the week. 7th -11th Feb.

Sunday

0-10

1000m row

50 thrusters 20kg

30 pull ups/Ring rows

10-20

establish a 3 rep max OHS

 

Monday

HSPU Skill practice.

30-25-20-15-10-5 Wall balls

400m run between each round

 

Tuesday

Sports day Team Wod 9am and 4pm

 

Wednesday

Build to 1 rm push press

BB cycling – 80% above 1 max effort set Push Press no pause in bottom.

EMOM 12

  1. 8-10 Power Clean (touch n go) 60/35
  2. 7-9 HSPU

Thursday

Back Squat 8-8-8-8

Add 2-5kg from last week.

5 rounds for time

5 deadlifts 140/90

50 double unders

 

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