Thursday, 21 March 2019

Bar muscle ups 
1 - Box drill 
2 - Jumping drill 
3 - Banded drill 
4 - Spotted transition 
5 - Volume 
20 min EMOM 
min 1 - Bike erg 
min 2 - Ring rows 
min 3 - HS Walk / shoulder taps 
min 4 - Bicep curls 
min 5 - Ring support hold 

Wednesday, 20 March 2019

Partner WOD 
30 min AMRAP 
9 Bar Muscle ups 
6 Power snatch 
50 shoulder taps 
Power Snatch 
5 x 3 @80-90% 1RM 

Tuesday, 19 March 2019

4 x E6MOM 
500m row 
20 lateral burpee over P bars 
10 Dball cleans 
rest remaining time 
Back Squat 
Tempo ( 4 0 0 ) 
3 x 10 
3 x 10 Nordic Ham curls with partner 

Monday, 18 March 2019

19.4 Redo 
- makes sure if you do Redo, you give it everything and approach differently 
- warm up and make sure your body is warm and ready to go 

or

5 min AMRAP 
50 double unders 
5 squat snatch @70% 1RM or less 
rest 5 min 
5 min AMRAP 
40 double unders 
3 squat snatch @80% or less 
rest 5 min 
5 min AMRAP 
30 double unders 
1 squat snatch @90% or less

Lets start correcting issues from Open and moving forward to next challenge 

Friday, 15 March 2019

Rx - 55yrs 
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees
Men snatch 43 kg
Women snatch 29 kg
Men 55+ snatch 29 kg / CTB
Women snatch 20kg / CTB
SCALED 
Men snatch 29 kg, may step over bar on the burpees/ PULL UPS 
Women snatch 20 kg, may step over bar on the burpees/ PULL UPS 

Time cap: 12 minutes