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)