Wednesday, November 16, 2016

WEDNESDAY


Shane & Kelly fighting it out in yesterdays girls vs boys row-off during the 9.30am session

(A) Bench Press
1x6-8@65%
1x6@70%
1x5@75%
1x4@80%
1xMax Reps@85%

(B) 4 Rounds
Run 200m
21 x AKB Swings: 24/20
1/2 Gasser
12 x Box Jumps: 30/24

EXTRAS
(1) 1 x Muscle Up every 30 seconds for 10 sets
(2) Tabata TTB: 8x (:20 seconds of max reps, :10 rest)
(3) 4 Rounds (NFT)
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

4 comments:

  1. A) 37,40,43,46 (48.5 x 6)
    B)15.11
    Subbed running for rowing
    Yellow box plus DB (Step Up)

    ReplyDelete
  2. A) 60,65,70,75 80x7
    B) 10:28 rxd

    ReplyDelete
  3. A)30, 32, 34.5, 37, 39x12
    B)13:45 16kg kb, 20" box

    ReplyDelete
  4. A) 71.5, 77, 82.5, 88, 93.5 x 3

    B) 12:06 rxd

    ReplyDelete