8am 4 x E5MOM Acid bath min 1 - max cal min 2 - max cal min 3 - max cal bike min 4&5 rest 9am partner wod 4 rounds 100 du each 15 DB clean and jerks 20 TTB 20 min time cap 10:00 amhang high pull + power clean 6 x 1 clean + jerk 5 x 1 pendlay row 5 x 5
As some of you may be aware, a team of us will be using the Bike ergs to cycle around Britain. The total distance for the race is 1,375.7 km (854.8mi) which works out at an average of 60km per hour dividend by 3 bikes. The team will be doing an hour on the bike every 4, for 24 hours, sleeping at the gym and giving up there Friday night to help raise some money for a great cause.
The objective of the John Thornton Young Achievers Foundation is to encourage and assist young people to 'climb as high as they can dream', by providing annual scholarships and bursaries for their training and personal development in the pursuit of their ambitions.
If you could spare some cash and help us raise money that would be great, please see the link below.
Front Squat 5 x 5 @ 80% 1RM + 2.5kg 15 min AMRAP 30 wall balls 6 DB Snatch3 min plank Extras Gymnastic 2 rounds 50 ghd sit ups 50 push up 50 TTB Engine Bike 5 rounds 2 min easy, rest 15sec 1:45 moderate, rest 30sec1:30 fast, rest 2 min Active rest move through some air squats
8am 5 x E5MOM 20/15 cal row 15 burpees 10 DB snatch rest as needed 9am Team WOD 20 min AMRAP 30 muscle ups 60 HSPU 30 Dball cleans 60 pistols10:00 amclean high pull + power clean 6 x 1 hang clean + clean + jerk 5 x 1 pendlay row 5 x 3