Wednesday 23/01/19
A. WARM-UP x2
-x20 shoulder openers
-20m side lunges
-20m walking lunges
-20m 1 leg jump (10L+10R)
-20m frog jumps
B. PLYOMETRICS – EMOM FOR 6MINS
min1: x6 drop box jumps
min2: x6 seated box jumps (or from kneeling)
C. E1.5M FOR 9MINS – DLs
x8 @60%
x6 @70%
x4 @80%
x2 @85%
x2 @90%
x2 @90%
D. WOD – “14.3” : AMRAP 8MINS
10 Deadlifts (RX: 60kg/43kg, Sc:43kg/30kg)
15 Box Jumps
15 Deadlifts (RX: 84kg/60kg, Sc:60kg/40kg)
15 Box Jumps
20 Deadlifts (RX: 102kg/70kg, Sc:70kg/50kg)
15 Box Jumps
25 Deadlifts (125kg/84kg, Sc:84kg/60kg)
15 Box Jumps
30 Deadlifts (RX: 143kg/93kg, Sc:93kg/70kg)
15 Box Jumps
35 Deadlifts (RX:166kg/102kg, Sc: 102kg/80kg)
15 Box Jumps