Wednesday 23 May 2018

Update

******wod for tomorrow has changed

-Every 4 min

run 400m

max effort c&j @ 135/95

rest 1 min

run 400m

max effort c&j @ 155/115

rest 1 min

run 400m

max effort c&j @ 185/155

 

scale as needed but climb in weight each round

Tuesday 22 May 2018

Strength:Strict shoulder Press 5×3@(70-75%)
3 Rounds
20 Deadlifts (135/95)
15/10 Calorie Bike
10 Box Jumps (24/20)
5 Ring Muscle Ups*
*First Scale is Bar MU, If can’t do muscle ups
1 Pull-up and 1 dip for 1 muscle up.

Monday 21 May 2018

Strength: Snatch 5×4@70-75%
15 min AMRAP
15 Power Snatch (95/65)
30 Wallballs (20/14)
60 Doubles (120 singles)