W/C 29th April 2019

Monday

Part A -  3 Supersets

10 Bench Press

10 Bent Over Row

Rest 2 mins between sets

Part B - For Time

800 Meter Run

9 Hang Power Cleans (80/60)

21 Bar-Facing Burpees

800 Meter Run

15 Hang Power Cleans (60/40)

21 Bar-Facing Burpees

800 Meter Run

21 Hang Power Cleans (50/35)

21 Bar-Facing Burpees

Tuesday

Part A - 

Build to a heavy complex of;

1 Push Press + 2 Push Jerks + 3 Split Jerks

Part B - 18 Minute AMRAP

15 Pull Ups

15 STOH 50/35

15 Cal (Any)

Wednesday

Part A -

Build to a heavy 2 Rep Hang Squat Snatch

Part B -  4 Rounds

400 M Run

7 Hang Squat Snatch 45/30

3 Rope Climbs

Thursday

Part A - 

3 Attempts: Max Effort HSPU

Part B -

5 X 3 Min AMRAPS w/ 60 sec rest

3 HSPU

6 Press Ups

9 Air Squats

Friday

Team WOD

In Pairs

0:00 - 18:00 

EDfit Tri

Ski/Bike (any)/Row 100 Cal on EACH 

18:00 - 20:00

REST

20:00 - 40:00

Splitting ALL work as needed

45 Wall Balls 9/6

35 T2B

25 SDHP 50/35

Saturday

Part A - 3 Sets 

30 Sec HS Hold + 30 Sec Rest

30 Sec Hollow Rock Hold + 30 Sec Rest

30 Sec Arch Rock Hold + 30 Sec Rest

Part B - 4 Rounds

50 Double Unders

30 Sit Ups

30 Alt DB Snatch 22.5/15

Sunday

4 X 8 Min AMRAP W/ 2 Min Rest

200 M Run

15 KB Swings 24/16

20 Lunges