Wednesday 16th March - Programs
"Competitors"
a) Pause Back Squat to 10 x 3
b) 5 Rounds
Min 1 - 6 x Front Rack Lunges (185, 125)
Min 2 - 8 x Strict Toes to Bar
Min 3 - 15 x GHD Situps
Min 4 - 10 x Strict Deficit HSPU
Min 5 - Rest
c) 10 x Thick Rope Rope Climbs for time
"Crossfit"
a) Every 2 Mins for 10 Rounds
2 x Full Cleans
1 x Split Jerk
b) EMOM for 16 Mins
Min 1 - 15 x KB Swings (32kg, 24kg)
Min 2 - 10 x Burpee Box Jumps (24 inch)
Min 3 - 15 x KB Swings (32kg, 24kg)
Min 4 - 20 x Box Jumps (24 inch)
"Condition X"
a) EMOM for 12 Mins
Min 1 - 2 x Turkish Getups
Min 2 - 12 x KB Deadlifts
Min 3 - 30 sec Hollow Hold
b) WOD
35 25 15 25 35 x KB Swings
400m Run Between Sets