Wednesday 11, March 2015

Warm up:

2 passes of each
Duck walk
Knee to chest - walking
Inch worms
1000m row

Skill:

Hanging bar movements of your choice

Strength:

Don't forget to add 2.5kg to your last 1 rep max

Bench press
5-5-5 warm up
5-5-5 65/75/85% of your new 90%

Metcon:

Beginner to Intermediate

Snake Eyes

Push ups
Sit ups

Always adds up to 11
so start 10 push ups 1 sit up, then move your way down the ladder till you are at 1 push up and 1- sit ups.

Intermediate to Advanced

Black Jack

Push ups
Sit ups

Always adds up to 21
Same as above just bigger numbers :-)