Option 1 | Option 2 |
Press | 2) 3XME T&G Power Cleans & Push Jerks |
7 Reps @ 50% Rest 2 mins | @ +5-7% from last week |
5 reps @ 60% 3 mins | |
3 reps @ 70% Rest 4 mins | |
3 Reps @ 80% Rest 4 mins 3 + reps @ 90% |
1a) Back Squat: 1X8@80%, 1X5@85%, 2X3 @90% |
rest 90 sec. | |
3 X 5 Push-press work upto a heavy set Rest 90 seconds |
|
Option 3 | METCON |
The Beep Test | 5 Minutes to find 1 set of max double-unders |
Rest as required & MWOD |
|
(Pairs WOD) 4 Rounds for time of: | |
30 Reps Kettlebell swing L3-32/24kg, L2-24/16kg, L1-16/12kg |
|
Every time the rep is broken 20 burpees, |
|
15 Reps L3-GHD sit-ups, L2-Wallball sit-ups, L1-Sit-ups One person must complete the whole round before tagging. |
Log into facebook & click here to wish Jake a happy 18th Birthday
Log into facebook and click here to join Jakes birthday party