Category: Uncategorized

EXTRAS PROGRAMMING
Single leg romain deadlift  3×10 (each side)
A great movement to improve core stability and unilateral control. Also placed a strong concentration on the hamstrings and glutes. Perform the movement with slow controlled reps don’t rush. Can be perform with a kettlebell or dumbbell .

Eva
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

CFC 
Fight Gone Bad
Metcon
3 Rounds 1min per station
Knee to elbow
Box jump 20/20
Row calories
Thruster 20/15
Assault bike calories
Wall ball squat clean
HSPU
1min rest
*score = total reps

Strength 
Bench Press
1-1-1-1-1

Metcon
5 Rounds For time 
50 Double under  
5m Handstand walk 
10 Alt Dumbbell snatch 22.5/15

Gymnastics 
Testing 
ME unbroken HSPU  
ME unbroken toe to bar 
ME ring dip 

Strength 
Deadlift 
1-1-1-1-1

Metcon
21-15-9 
Hang power clean 50/35
Toe to bar 
Lateral barbell burpee

Olympic Lifting
Hang Clean 
1-1-1-1-1

Metcon Hero WOD
RJ
5 rounds for time of:
Run, 800 m
5 Rope Climbs, 15 ft
50 Push-ups

Olympic Lifting
Hang Snatch 
1-1-1-1-1

Strength 
Back Squat 
1-1-1-1-1

Strict Press 
1-1-1-1-1

Metcon
ME Assault Bike Calories
1min 

Olympic Lifting 
Split Jerk
1-1-1-1-1

Colour week finale day!!!