Skills - Work on a Weakness
PART B
5 Rounds For Time Of:
20 Toes To Bar
20 Overhead Walking Lunges 24kg/16kg
20 Russian Twist 5kg/3kg
20 KB Swings 24kg/16kg
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PART A
Skills - Work on a Weakness PART B 5 Rounds For Time Of: 20 Toes To Bar 20 Overhead Walking Lunges 24kg/16kg 20 Russian Twist 5kg/3kg 20 KB Swings 24kg/16kg
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Another Successful Train the Trainer Night was done and dusted on Friday evening with a challenging 2 part WOD being built. Might have to do a little work on pacing for next time as the massive head rush and lactic build up early on in part B left me struggling for the remainder of the WOD. End result was 925 reps completed in 35 mins... and SMASHED... Well Done Guy's :) PART A
5 Sets for Maximum Reps of: Bench Press (1xBW / 0.75xBW on Bar) Dead Lift (1.5xBW / 1xBW on Bar) Alternate between Bench Press and Dead Lift and scale weights accordingly 30 minute time cap PART B 2 x 1 Minute Finishers Max Reps of Burpees in 1 minute Max Distance m of Rower in 1 minute "Friday Finisher"
1 Round for time of: 25 BB Thrusters 40kg/30kg 50 Burpees 75 Ground to overhead 40kg/30kg 50 Burpees 25 BB Thrusters 40kg/30kg 40 min time cap Skills 7 mins to work on a weakness or technique
PART A 20 min AMRAP of: 4 PULL-UPS 8 PUSH-UPS 12 LUNGES PART B "Partnered Core" 10 min AMRAP of: 20 GHD SIT-UPS PLANK Keep alternating with your partner to perform the SIT-UPS while your partner holds PLANK position. |
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May 2019
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