SnC May 5th 2021 

 

Warm up

AMRAP 8 mins

30 secs Wall sit

4 Slow pull up

8 Pike Push up

4 Cossack Squat (Each leg)

8 V-sit up

30 Double under/60 Singles

 

Stronglift Program  (week 4-part 2)

 

Back Squat (2.5 kg heavier than previous/ For woman, weight same with monday)

5-5-5-5-5

Strict Press (2.5 kg heavier than previous)

5-5-5-5-5

Deadlift  at (5 kg heavier than previous)

5-5-5

 

Conditioning

AMRAP 9 Mins

8 Chest to Bar Pull up

30 Double under

 

HIIT 5 May 2021

A) Warm up

400m row

2 sets of:

10 Kipping

10 Hollow rocks

8 Burpees

8 Alt. DB snatch

8 Push ups

 

B) 3 Rounds for time:

9 Devil press (2×15/2x10kg)

9 pull ups

*3 mins rest after, and straight into…

 

*3 Rounds for time:

9 Devil press (2×15/2x10kg)

9 Cal row

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *