Friday 23/11/18

Friday 23/11/18

A. WARM-UP x3

-x20 scissor swings

-x10 yoga plex

-x10 T-roll plank

-x5 inchworm push ups

-x10 arch/hollow

 

B. E1.5 FOR 9MINS – PUSH PRESS

x6 @70%

x4 @80%

x3 @85%

x2 @90%

x1 95+%

x1 @101%

 

C. WOD – FOR TIME

(i) 21 – 15 – 9 (time cap: 4mins)

pull ups

DLs

 

rest 2mins

 

(ii) 15 – 10 – 5 (time cap: 4mins)

chest to bar

power cleans

 

rest 2mins

 

(iii) 9 – 6 – 3 (time cap: 4mins)

MUs

shoulder to OH

 

(RX: 70kg/50kg , Sc: 50kg/35kg , Beg: 35kg/20kg)

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