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Wednesday 23/01/19

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

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