STRENGTH Heavy DL 5-5-5-5-5 ascending weights 5RM PR-120kg DL

WOD
50 Medball Cleans(8kg)
10 Ring dips
40 Medball Cleans(8kg)
8 Ring Dips
30 Medball Cleans(8kg)
6 Ring Dips
20 Medball Cleans(8kg)
4 Ring Dips
10 Medball Cleans(8kg)
2 Ring Dips

20 Shoulder to Overhead(45 kg)
40 Burpees

3 RFT (95/65)

12 wall ball shots (20/14)
11 push ups on med ball
10 sit ups
9 pull ups
8 burpees
7 barbell rollout's
6 dead lifts
5 hang cleans
4 front squats
3 push press
2 back squat
1 400m run (it was pouring rain so did 50 DU's each round)

5 rounds

ran around the grass at the park
10 burpee
10 push up
10 mountain climber
10 crunches
10 squat

Got to Georges and just needed to loosen up after being sick
Did this with Ashton
10 rounds
10 push up
20 abs (mixed it up)
10 squat

This was terrible, shoulders were crushed.....
2 Rounds
21 - Squat Clean @95
50 - Double Unders
21 - Power Snatch @95
50 - Double Unders
21 - Box Step Up on 20" w/ 95 bar
50 - Double Unders
21 - OH Squats @95
50 - Double Unders

2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

• Cool Down 5 minutes easy pace after last Bike

5-3-3-1-1-1
Bench press 60-65-70-75-80-85(fallo)

12 mins
Build the heavier set of :
Back rack walking lunges 10 steps
Front rack walking lunges 10 seps

Metcon (AMRAP – Reps)

Tabata (8rds Each)
Bench Press
-Rest 4 mins-
Tabata
Ring Rows *
* Ring height is set to where top of the ring sits at the hips. Feet are placed on a 24in box or Bench. *

Core Work

3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

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1. OTM x 20 - 115 Snatch, 155 Squat
   Odd: 3 Power Snatch
   Even: 6 Front Squats - from the ground, no racks
   Set up two bars. Weights do not need to be across.

2. GOAT TRAINING
   Pick one of the following (A, B, or C), base on greatest weakness...
   A. Handstand Push ups
   OTM x 20
   Odd: 5 HSPU - rings, elevated, kipping or strict
   Even: 200m Run or 200m Row - .4 mile AirDyne

10 minutes, 5 minute break, 10 minutes