June 10, 2019

Tuesday 11 June 2019

Strength Tempo Deadlift 10×2 @65% of 3rm 000,130,300,430,600,730,900, 1030,1200,1330 * WOD For Time (9-11 min cap) 21-18-15 Deadlift Push Press 21 Box Jump overs after each round @50/30kg * PEAK Pause Push Press 5×3@80%-85% of 1RM Perform as a pause push press, 1sec pause in front rack. *Rest 2min between sets

Monday 10 June 2019

Gymnasics/Strength Handstand Push Up EMOM 10 Mins 3-8 HSPU * WOD 15 Min AMRAP 200m Run 9 Thrusters 3 Ring Muscle Ups @42.5 /30kg * PEAK Strength Circuit 4 Rounds Strict Press 5×5 @72.5% of 1 RM Max effort KB bent over row 24/16kg Max effort Strict Pull-ups Rest as needed in between Sets