Strength
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Tuesday 25 October
Allblack victory 8 / 7
WOD: for time - 8 pull ups / 8 Burpies / 8 box jumps x7
Strength: Weighted pull ups
Friday 21 October
Strength: Shoulder press
WOD: 5 rounds
10 Deadlifts (100/60kg)
10 Face the bar burbies
50 Double unders
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11 October
Strength:
Weighted push ups
WOD:
150m hill run 5HSPU 10 push press(60/40) 15 hand release press ups 150m hill run
7 October
Strength
Deadlifts 3 3 3 3
After each lift do 4-6 under grip chin ups
WOD
In pairs complete the following 3 AMRAPS
3min AMPRAM – SDHP (40/20)
3min AMRAP – American swings (20/12)
3min AMRAP – OH travelening lunges (20/10)
Complete as many reps as posible while your partner rests. As soon as your set is broken your partner takes over. 1min rest between each AMRAP
D5 Creation