Wednesday 24th October, 2018

IWT 'Burn the Witch' (WEEK 5 OF 6)

https://www.instagram.com/p/BoJB_MLnXwX/?utm_source=ig_web_copy_link

PHASE A

10 Deadlifts, 60%
5 to 10 Ring Dips (strict and controlled
3:00 Max Calorie Assualt bike (RPE 10)
2:00 COMPLETE REST
2:00 Rest completing 50ft handstand walk into 10 free standing HSPU
x 3 Rounds Starting back at deadlifts..

PHASE B
10 DB Push Press, 2 x 15
3 to 5 Bar Muscle-ups
3:00 AMRAP
- 20 Box Step Overs, 2 x 22.5/15kg
- 80 Double Unders
4:00 COMPLETE REST
x 3 Rounds Starting back at Push Press


MIDLINE
3 x 30 GHD Sit-ups
3 x 20 Hip Extensions
3 x 3 L-Sit to Invert
**scale is 3 x 30 seconds Ring L-Sit

https://www.instagram.com/p/BmlXW_NnsTN/?utm_source=ig_web_copy_link


WWMWD
3 Rounds
20 (10/10) KB lunges, 1 raked, 1 farmers
5 Box Jumps, 30/24"
rest 1:00 betwen rounds

← Back to Blog