STRENGTH
D/Bell or K/Bell Strict Press
3 x 10 + 30sec Handstand holds straight after every set
1min on 1min off for 5 rounds
10 KB Front Squat + 5 MAX Height Box Jump
*Pick a weight that you can do the 10 Front Squats within 30sec
WOD 1 - All In 10min limit
(Once you start your 1st Deadlift you can't drop bar till your last HPC or start round again)
5 Deadlift + 4 Hang Power Clean 70/50
15 TTB
4 Deadlift + 3 Hang Power Clean
12 KTE
3 Deadlift + 2 Hang Power Clean
9 TTB
(It's no Typo. The middle gymnastic round is KTE so stay focused when your approaching the bar)
WOD 2- All In
? Burpees
(Everytime you come off the bar for the gymnastic round it is 1 burpee each time)
KB Strick Press - 16kg. Really noticed how weak my left arm is, I think I need to do more single arm workouts.
ReplyDeleteWOD 1 @ 24kg KBs, BJs @24"+2x20plates.
WOD 2 3:44@60kg, probs should have done the 70kg.