Monday 9 December, 2013

By 12/08/2013 wod

The first of Coach Mark’s Goal Setting Seminars is this coming Saturday! Have you signed up yet? If you can’t make it Saturday there is another session on Monday. Get in and get ready for the New Year!

All Levels

BB Gymnastics

15 mins to establish a heavy 5RM Snatch Balance

Conditioning

L) 5 rounds of:
25 Kettlebell Swings
15 Burpees
Rest 1 Min

T1) 15 minute AMRAP of:
20 Kettlebell Swings
20 Air Squats
20 Push-ups

T2) 9 Bent Row
5 Burpee Box Jump
3 Push-Jerk @ 75-85% RPE
5 Burpee Box Jump
6 Bent Row
5 Burpee Box Jump
6 Push-Jerk
5 Burpee Box Jump
3 Bent Row
5 Burpee Box Jump
9 Push-Jerk @ 75-85% RPE
5 Burpee Box Jump

Weightlifting

BB Gymnastics

1) 5 x 1 Snatch @ 90% 1RM – Rest 2:00

Strength and Accessories

1a) 4 x 3 Snatch Balance + 3 Overhead Squat – Heavy – Rest :60s
1b) 4 x 3 Snatch Deadlift @ 110% of BBG – Rest :60s
2a) 3 x 5 Press – Heaviest Possible – Rest :60s
2b) 3 x 6 Bent Row – Heaviest Possible – Rest :60s

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