27/04/17

27/04/17

  • 26th Apr 2017
  • Kevin Tran

MONDAY

A. Weighted strict supinated chin up AMRAP x 5, rest 2min

B. WOD 1:
Partners – only one person working at a time, can alternate at any point
7:00 AMRAP @ 60/40kg

10 Power clean
10 Front Squat
10 Shoulder 2 overhead

1 minute transition straight into next wod:

WOD 2: 7:00 AMRAP (Partners, one person working at a time, can alternate at any point)
10, 20, 30, 40……
Dumbell Snatch 22.5kg/15kg
Dumbell Step up 24″/20″ (hold one DB in front rack position)

TUESDAY

ANZAC DAY

WEDNESDAY

A1. RDL 6 reps @ 5151 x 5 rest 30 sec
A2. KB Bottoms Up Carry/Walk – 2 lengths on each arm x 5, rest 30 sec

B. For Time
30-20-10
DB Thruster @ 25kg/15kg
T2B/V-Ups

THURSDAY

30 min Mobility

A1. Single arm landmine row 10 reps x 4
A2. Plank on elbows  with hands pressed palms down into floor – 60 sec x 4

FRIDAY

A1. Back Squats 7 reps x 4, rest 1 minute
A2. Butterfly/Kipping pulls ups AMRAP x 4, rest 1 minute

B. 4 minute AMRAP
15 burpee box jumps @ 24″/20″
Max Cal Row
rest 2 minutes

4 minute AMRAP
15 burpee box jumps @ 24″/20″
Max Cal Row
rest 2 minutes

4 minute AMRAP
15 burpee box jumps @ 24″/20″
Max Cal Row