Part A.
Every 1 min for 15 mins, alternating between:
4 Power Cleans, 75% 1RM
10 Toes-to-bars
Rest 1 min
Part B.
“DOUBLE SCULL”
For Time:
Row 500m
50 Handstand Pushups
Row 500m
Tag: rowing
Friday 26/4/19…”HILLTOP”
26/4/19
Strength
Deficit Deadlifts 3-3-3-3 off 2″
“HILLTOP”
As many reps as possible in 12 mins of:
1 Deadlift, 85% 1RM
3 Toes-to-bars
15/12 Row Calories
2 Deadlifts, 85% 1RM
6 Toes-to-bars
15/12 Row Calories
3 Deadlifts, 85% 1RM
9 Toes-to-bars
15/12 Row Calories
4 Deadlifts, 85% 1RM
12 Toes-to-bars
15/12 Row Calories
Etc etc etc…..
Thursday 28/3/19 Testing Part 2…
Build to a 1 RM
O/H Squat
proceed to
Front Squat
proceed to
Back Squat
Finisher
For Time: 100 Cal Row
Wednesday 27/2/19….Heart Throb
Weightlifting
Snatch 1-1-1-1
Conditioning
“Heart Throb”
For Time:
1000m Row
15 Power Snatch 60/42.5kg
30 Pullups
Monday 11/2/19…Jetstream
Complete as many rounds as possible in 15 mins of:
18/15 Rows
15 Burpees
12 Sumo Deadlift High-pulls, 42.5/30 kg
9 Chest-to-bar Pull-ups
Saturday 2nd Feb…Team WOD
In Teams of 3
Complete as many rounds as possible in 35 mins of:
150 Pull-ups
150 AbMat Sit-ups
150 Power Cleans, 52.5/35 kg
150 Row Calories
*reps will be reduced for teams of 2.
Monday 22/10/18…Puffing Heavy
22/10/18
3 Rounds For Time of:
Row 500/400m
9 Power Cleans 80/55kg
12 Front Squats 80/55kg
15 Handstand Pushups
Push & Pull EMOM… 24/9/18
A. Build to a heavy Push Press
Then
Every 2 mins for 20 mins,
alternating between:
Minutes 0,4,8,12,16 – 3 Push Press @ 85% of A.
Minutes 2,6,10,14,18 – 30/25 Row Calories
Jumping Jacks…20/9/18
New Set every 6 Mins
400/300m Row
50 Double Unders
15 Toes to Bar
X 5
Hanging Around….03/07/18
Conditioning:
21 Dumbell Hang Cleans
500/400m Row
15 Dumbell Hang Cleans
500/400m Row
9 Dumbell Hang Cleans
500m/400m Row
