NEWS


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Tuesday, 7 January 2014

07/01 TUESDAY

TUESDAY MORNING: M+I
Skills and Drills
Metcon (Time)
Every 150s
MB 100m Hill Sprints (10/7.5)
5 Rounds
Skills and Drills
5 SETS
5 Romanian Deadlift (@70% of 1RM DL)
Romanian Deadlift 
Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.
Deadlift (Use to Find 70% 1RM for ROM DL)
WOD

Metcon (2 Rounds for reps)
TABATA 1:
Dips
Pull ups
Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

Then Rest 4min

TABATA 2:
Push ups
Sit ups
Alternate for 4 rounds



(Take minimum Reps of total reps added for both exercises for each Round)

TUESDAY AFTERNOON: E+C
Weightlifting
Clean and Jerk (5-5-3-3-1-1-1)
WOD
Metcon (Time)
FOR TIME: (22min CAP)
3-6-9-12-15
Burpee Box Jumps (24/20)
Waist 2 Bar Pull Ups // Chest2Bar

BUY OUT:
40 DU
20 Bar OHS (20/24)
40 DU