NEWS


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Monday, 13 January 2014

MONDAY

MONDAY MORNING: M+I
Skills and Drills
Romanian Deadlift
5x5rep @75% of 1RM Deadlift

Hand Stand Walks 5x20meters
OR Scaled:
Handstand Wall Hold 5x60sec
Romanian Deadlift (5x5rep @75% of 1RM Deadlift)
Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.
WOD

Metcon (Time)
5 Rounds for Time: (15min Cap)
8 KB Front Squat L Hand (24/16)
8 KB Front Squat R Hand
8 C2B
4 Wall Climbs


MONDAY AFTERNOON: E+C
Weightlifting
Overhead Squat (5-5-3-3-1-1-1)
WOD
Metcon (Time)
For Time: (20min Cap)
5-10-15-20
Shuffle Burpees (Minimum 4steps)
Lunges (L+R)
Shoulders 2 Overhead (50/35 // 40/27)