Two amazing ladies đź’–
8am Kettlebell
45 on 15 off:
Set 1
– Hip bridge
– Reverse lunges
– Kneeling press
– On-arm row
Set 2
– Swings
– Presses
– No-weight renegade rows
Set 3
– Alt swing lunges
– See saw press
– One-arm swings
9am WOD
a. For time
– 800m run
– 30 KB swings (70,53)
– 30 pull ups
– 400m ru
– 20 KB swings
– 20 pull ups
– 200m run
– 10 KB swings
– 10 pull ups
b. 3 attempts at Max plank hold
10am Olympic Lifting
9am:
Plank
Michelle. 2.06
Katie. 1.40
Justin. 1.26
Rochelle. 1.30
10am:
Weightlifting
A. Snatch grip push press (3) + ohs (2) 3” pause at bottom – build in weight
B. 3 position clean – build in weight
Mid thigh, below knee, floor
C. 3 sets unbroken: no rest between sets,
A. Behind the neck Snatch Press 10-15
B. DB rows 10-15
Into
A. Max strict pull-ups
B. Max strict push-ups
C. Abs of choice 20-40 reps
A. B.
Sue 65. 60
Jeff 135. 165
Saghar. 65. 85(90)