Run 400m
3rds
5 HSPU
60 sec plank
25 DU's
Strength:
Back Squat
5x3 @65/75/85%
GVT Shoulder Press
@50% 1rm
WOD:
12 MIn AMRAP
3 x Power Snatch (50/35)
5 x Overhead Squat
7 x Burpees
Sunday, 2 December 2012
Monday 3 December
Warm Up:
Run 400m
3rds
5 HSPU
60 sec plank
25 DU's
Strength:
Back Squat
5x3 @65/75/85%
GVT Shoulder Press
@50% 1rm
WOD:
12 MIn AMRAP
3 x Power Snatch (50/35)
5 x Overhead Squat
7 x Burpees
Run 400m
3rds
5 HSPU
60 sec plank
25 DU's
Strength:
Back Squat
5x3 @65/75/85%
GVT Shoulder Press
@50% 1rm
WOD:
12 MIn AMRAP
3 x Power Snatch (50/35)
5 x Overhead Squat
7 x Burpees
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