Wednesday February 21, 2018

AM INTERVALS

A) Row:

4 x 2km, rest 3 mins

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Wednesday February 21, 2018 Title: GYM WORK

A) PRESS : 8 x 2 Reps @ 70% 2:00 Rest

B) For Quality: :

EMOM 7
Ring muscle ups
M- 4-5 reps F- 2-3 reps
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For time:
50 push ups
20 devils press @2x15/ 10kg
5 rope climbs
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EMOM 7
Strict ring dips
M- 6-8 reps F- 3-4 reps
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For time:
50 push ups
20 DB squat snatch @22.5/ 15kg 5 rope climbs
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EMOM 14
1- 250m row
2- 20 DU + 7 HSPU

*This will be a progressive cycle, which we will be adding 1 rep to each movement each week. So use this week as a starting point, we will build and develop from here.

**If you don't hit the RX reps, just keep progressing from this week one's score over the next 5 weeks.

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