Wednesday 25th of October 2017 – October 25, 2017


Wednesday 25th of October 2017

Movement Prep
3 Rounds of;

10m Banded Walk
10 Narrow Squats
5 side plank reach through s (each side)
12/9 Calories

Strength & Conditioning
Back Squat (5-3-1+)
Set 1 – 5 @75%
Set 2 – 3 @ 85%
Set 3 – 1+@95%

Set 3 should be Max Reps @ 95%, but not to failure

Metcon
Metcon (Weight)
For Load
3 Overhead Squats

M – 40-50-60
F – 20-30-40

* 5 Burpee over bar before each attempt
* Must increase every 3 reps and increase a minimum of 5kg for males 2.5kg for females, cannot work from a rack

Metcon (Time)
10 Rounds for time
10 Wall Balles 9/6
10 Alternating DB Snatches 22.5/15

Extras
Metcon
Superset

4 x 10 Single leg banded glute extensions
4 x 10 Single leg machine ham curl (1,4,1) – 10 each side
Finish with

4 x 8 Deadball GHD back extentions 25/15 (3sec hold at top each rep)

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