Thursday 29th August 2013

A. 3 sets of 5-8 strict pull-ups

  • No kipping 
  • Use lightest bands possible
  • Use weight vest if too easy or extend set to 10-12

B. 16min AMRAP

  • 400m Run
  • 10 Push-ups
  • 10 KBS (16/24)
  • 10 BXJ (20/24)

6.30pm Skills Class:

Snatch or OHS

  • 15mins to practice technique/practice of Snatch (Power or Squat)
  • Or get the racks out and work on 1Rm, 3RM or 5RM of your OHS

Then…..

EMOM for 10mins – Choose your own weight

  • 1 Deadlift
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Jerk (to behind the neck)
  • 1 Back Squat
  • 1 Push Jerk

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Comments

  1. Reggie – 8 5 5 BW / 5 + 125m Run Rx
    Paul M – 7 6 5 BW / 4 + 6KBS Rx
    Jez – 10 12 8 BW / 4 + 8 p/up Rx
    Ali – 5 7 6 (OY) / 4 + 1 p/up (12)
    Jules – 5 8 5 (OY) / 3 + 10 KBS (12)
    James – 5 5 5 (OY) / 4 (16)
    Bec – 5 5 5 (O) / 5 + 250m Rx
    Glen – 5 5 5 (O) / 4 + 400m Rx
    Mac – 6 6 6 (ringrow) / 4 + 1 P/up
    Mel W – 5 5 5 (R) / 4 + 250m (1/2 KPU, 12kg)
    Sarah – 5 5 5 (RO) / 3 (12)
    Acacia – 5 5 5 (R) / 4 + 4 KBS (14, KPU)
    Jen – 6 5 5 (R) / 4 + 375m Rx
    Deb – 5 5 5 (RY) / 4 + 50m (KPU, 12kg)
    David – 8 5 5 (10kg vest) / 4 + KBS Rx
    Bec J – 5 5 5 (O) / 4 + 1KBS (12)
    Luke – 8 7 BW 5 (10kg vest) / 4 + 1 BXJ Rx
    Rach – 5 5 5 (R) / 4 + 1 P/up (KPU)
    Nath – 5 5 5 (R) / 3 + 6BXJ Rx
    Mel – 6 6 6 (O) / 5 + 260m Rx
    Nick – 8 6 6 / 4 + 7KBS Rx
    Sam – 5 7 2 / 4 + 120m Rx
    Chels – 5 5 5 (OY) / 4 + 40m Rx
    Char – 5 3 (O) 5 (R) / 4 + 350m Rx
    Megs – 8 8 8 (RO) / 4 + 100m (12)
    Tony – 8 8 8 (OY) / 4 + 200m (18)
    Katie – 8 5 4 (R) / 4 + 100m Rx
    Brig – 5 5 (R) 3 (O) / 4 + 100m Rx
    Rach B – 8 8 8 (R) / 5 (14)
    Claudia – 8 7 5 (R) / 4 + 1 p/up (12)
    Chrissy – 4 4 4 (PR) / 3 + 50m (KPU, 12, step-up)

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