Week beginning Monday 20th August

 

Week beginning Monday 20th August

  August 19, 2018

Monday:

A. 3rounds for time: 
200m run 
30 wall balls 
 
3 min rest 
Straight into 
3rounds for time:
15/10 calories bike 
15 burpee box jumps 
 
3 min rest 
Straight into 
3rounds for time: 
250m row 
20 dB snatch (22.5/15)
 
Try do each mini Wod as fast as possible! These are sprints! Hold onto those wall balls, attack the bike etc! 
(28 min cap) 
 
B.  I go you go each move: 
200m run each, 
100m farmer carry each (go heavy but aim is unbroken) 
8 min amrap 
 
Tuesday: 
A. 
In 4 mins complete: 
18/12 cal bike/ski/row
15 burpees to bar
15 box jumps overs 
In remaining time amrap wall balls
1 min rest 
X 4 
 
B. In pairs 
As many meters as possible on rower as possible in 10 mins
 
Friday: 
A. 
5 rounds for time: 
25 kbs 24/16
25 burpees 
25 dB front squats – 2×22.5/15
*every 2 mins 100m run*
B. 
I go you go 500m row sprints! 
3 each 
 
Saturday: 
A. 
24 min emom
1. 15/10 cal bike 
2. 15 dB snatch 22.5/15
3. 40 du
4. Rest 
B.in pairs 10 Mim amrap
P.1 200m run 
10 syncro burpees 
P.2 200m run 
15 syncro air squats 
 
WP Facebook Auto Publish Powered By : XYZScripts.com
>