24/01/17

24/01/17

  • 23rd Jan 2017
  • Kevin Tran

MON

A. Snatch; 3 TnG EMOM x 10

B. WRITE SCORES ON BOARD
FOR TIME:
21-15-9
Power Snatch @ 40/30kg
C2B/Pullup/Ring Row
C. Tricep Accessory Work

/ACCESSORY
2K Row for time – Dampener #7

TUE

(30 min timer)
6 rounds, ALL OUT – each for time of:
200/150m Row Sprint
15 KB Swing @ 24/16kg
10 Burpees
Rest 2 minutes between each round
+
rest 2 min
+
(12 min cap)
WRITE SCORES ON BOARD
Annie
50-40-30-20-10
DU
ABMAT Situp
+
Mobility

WED

A1. Front Squat @ 20×1; 3-4 reps; x4, rest 90
A2. Kipping Muscle Up; AMRAP; x4, rest 90
+
WRITE SCORES ON BOARD
7 min cap;
50 Push Press For time @ 50/35kg
*every time you drop the bar 5 burpees
+
rest 5 min
+
WRITE SCORES ON BOARD
7 min cap;
21-15-9
Power Clean @ 50/35kg
HR Pushup

/ACCESSORY
A1. WTD Ring Dip; 1-2 reps HEAVY; x4, rest 10 sec
A2. Kipping Ring Dip; AMRAP; x4, rest 2 min
B1. Pistol; AMRAP/Leg; x3, rest 2 min
B2. HS Walk Play; 3 min; x3, rest 2 min
C. L-Sit; 3 min accumulated afap

THU

OFF/Australia Day
GYM CLOSED

FRI

A1. CGBP @ 3010; 5-7 reps; x4, rest 60 sec
A2. DB Ext Rot @ 3010; 6-8 reps; x4, rest 60 sec
+
WRITE SCORES ON BOARD
OPEN WOD 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts @ 100/70kg
55 wall-ball shots
55-calorie row
55 handstand push-ups