WOD Sep 3
Press 3 x 5
Then 5 Rounds For Time:
20 Burpees
Run 200m or Row 250m
4/09/10
20 Minute AMRAP
7 Back Squat 85/60kg
10 Steps 20kg Dumbell Overhead walking lunge (right hand)
7 Burpees
10 Steps 20kg Dumbell Overhead walking lunge (left hand)
Then stick around at 10am for some Olympic Weightlifting Skills.
WOD Sep 2
Snatch 5 x 5
Then finish with a 12 min AMRAP of:
10 KBS 1.5/1pood
50m Sprint
or head to Petone for another 5k Run, details here.
WOD Sep 1
Front Squat 1 x 5 Heavy Singles!
Then
Deadlift 1 set of 21
Finish with 10-1 Power Clean 60/43kg
Run 200m or Row 250m between rounds
WOD Aug 31
Push Press 3 x 5 (3 reps for 5 sets)
On the minute Barbell or Dumbell Complex
Barbell 43/30kg
Hang Power Clean – Front Squat – Press – Back Squat – Push Press (behind neck)
Dumbell 20/16kg (total load)
Hang Power Clean – Front Squat – Jerk
add one more complex each minute until you can’t complete the prescribed reps in [...]
WOD Aug 30
Today is the start of another strength cycle, time to lift heavy sh*t again.
Deadlift 5 x 5
Then Tabata
Push Ups, and
Squats
4 intervals of each
