WOD – Monday 13 July 2015

Bunnings

Bunnings

WORKOUT OF THE DAY

STRENGTH

10 mins to get 1RM Weighted Pull-up

***For those who cannot do a strict pull-up, perform 3 sets of max rep scaled pull-ups using the bar and rack progression.

METCON

“Masterclass”

In teams of 2-3, perform:

100 Partner Leg Raises

100 Supermen

100 Wallballs

100 Burpees

100 Ring Rows

 

COMPETITION TRAINING

STRENGTH

15 mins to get 1RM Snatch Balance

STRENGTH

12 min EMOM (every 2 mins)

1 Hang Snatch + Snatch

METCON

3 rounds for time of:

20 Front Rack Lunges 60/40kg

15 Pull-ups

 

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About AB

Crossfit Coach

Posted on July 13, 2015, in WOD and tagged , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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