"Whatever you do, always give 100%. Unless you're donating blood."
- Bill Murray Monday Warm. 3 Rounds 300m Row / 1/4 mile Bike 10 GHD Sit-ups Back Squat. 12.9.6.3 , climbing to 90% at 3 reps Strength. 6 Rounds 3 Bench Press 5 Skull Crushers Core. Side Plank - 2:00/ side Tuesday WOD. 6 Rounds 24 Lunges 24 Sit-ups 24 KBS 400m Run/ 500m Row Weightlifting Wednesday! Warm-up. 3x3 High + Below Knee + Full Snatch Squat. 5x2 OHS Lift. 10ish EMOM 1 Hang Snatch 10ish EMOM 1 Full Snatch Thursday WOD. Not for time... 1000m Row/ 2 mile Bike / 800m Run 40 Push-ups 1000m Row/ 2 mile Bike / 800m Run 40 Burpee 1000m Row/ 2 mile Bike / 800m Run 40 Pull-up Friday Warm. 5 Rounds 1 Wall Walk 50 Doubles Lift. 10 Rounds 1 Super Negative + TTB Back Squat. 12.9.6.3 , climbing to 105% at 3 reps Core. 10x3/side SA DB Press
0 Comments
|
Interested in joining us? Archives
October 2021
Categories |