8am Kettlebell
5 rds:
– 100m heavy farmers carry
– 12 KB lunge
– 10 Burpees
Finisher: 10 hill sprints
9am WOD
a. AMRAP in 15 minutes
– 200m run
– 25 double unders
– 15 sit ups
– 10 dual DB clean and jerk (35,25)
b. 3 rounds
– 1 minute superman hold
– 30 second L-hang
10am Olympic Lifting
9am:
michelle 4+100m
Kat 5+3 (RX)
Garry 5+10+200m
Deidre 4+40+200m (#20)
Eve 3+200m (#15)
Rochelle 5+100m
Katie 5 (#20)
Weightlifting:
a. Dip Snatch Rm, 90%, 90%, 90%
b. Snatch Grip Push Press (3) + Overhead Squat (2)
3×3 @80%
c. Segment Snatch Pulls (pausing 3 sec at 1″, knee, Mid Thigh)
3×3 @90%
d. Back Squat 3×3 @ 80%
E. Abs of your choice
a. b. c. d. e.
Jeff 110->100 110 120 185 GHD
Allie 90 105 160
Emily 65 75