EMOM6M – 1 high box jump
Worked up to 30inch + 25Kg plate+ 10kg plate x 2 + 5kg plate
E3MOM 4R:
3 Broad Jump
8 Explosive Push Ups
40Min AMRAP of:
40c Ski
20 KB Sumo DL High Pull @24KG
15 Wall Ball 9kg
10 Burpee Broad Jump – 2m Jumps
20 Sandbag Lunges – 25KG SB
10 Hand Release Push Ups
4R+40+8
Accumulate 50 Plank Foot Taps (each leg)
Blog
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AM:
Run Club Week 5/6
800m Run Pace 5
3min rest
400m run Pace 5
2.5min rest
400m run Pace 5
2.5min rest
200m run Pace 3-3.2
2min rest
Repeated 200m for 5-6x
PM:
70min Zone 2 Run | 11.75KM | 180SPM | 134BPM | 5.58/km -
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For time of:
30 Cal Air Bike
15 Thrusters 30KG
20 Cal Air Bike
10 Burpee Box Jump Overs 24″
10 Cal Air Bike
5 Thrusters 50KGTime: 8min 14s
WOD2
E3MOM 4R:
15 Wall Ball 9kg
12 Box Jump 24″
5 Deadlift 80KG -
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15min Run
Running Drills
8R of: 40s Run : 40s Jog
5Min Walk8R of: 40s Run : 40s Jog
5 min cool down run
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4R of:
6 Front Squat 75% 47KG
8 cyclist squat 30kg DB
21-15-9 of (for quality)
Strict Pull Up
40kg Bench Press15-12-9 (for quality) of:
Bent over barbell row 40kg
Bench Dips -
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21-15-9 of
Cal Row
Burpee over Rower
Time: 5:48
E3.5MOM 4R of:
13 cal Bike
10 Wall Ball 9kg
10 Pylo Lunges
3R of:
15 Mountain Climbers
15 Russian Twist 24KG
30s Hollow Hold
60s Rest