Monday 21/10/13
5 x 5 Push Press 3 x 60 Second Weighted Planks Between Sets Then 7 Minutes to get as far as possible of: 21-15-9 –
5 x 5 Push Press 3 x 60 Second Weighted Planks Between Sets Then 7 Minutes to get as far as possible of: 21-15-9 –
3 x 3 Full Snatch Then Schwartz’s Challenge 2012 Wod 1 (16 Minute Time Cap) – 30 Hang Cleans @ 115/75lbs – 35 Barbell Step
10 Rep Max Back Squat Accrue 40 Strict Chin Ups Between Sets Then “Row, Row, Row, Burpee” – 1km Row, Equal Rest – 1km Row,
3 x 3 Dead Lift Mobilise Between Sets Then 3, 4 and 5 Minute AMRAPs of – 80 Double Unders – 40 Ball Slams @
3 x 8 Press 3 x 60 Second Weighted Planks Between Sets. Then 10-8-6-4-2 – Power Clean @ 165/105 – Box Jump @ 30″/24″ –
3 x 3 Front Squat Practice Kipping Chin Ups/Butterfly Chin Ups/Muscle Ups Between Sets Then “Nancy” 5 Rounds – 400m Run – 15 Overhead Squats
1 Rep Max Squat Clean & Jerk 3 Rep max weighted Push Up between Sets Then 3 x 3 Minute Rounds – 2 Squat Clean