New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 2 Rounds - NFT | ||
| Airdyne - 30/20cal | ||
| Wall ball - 25 reps 15/9kg | ||
| Double unders - 50 reps |
| Snatch - 3x3 -TNG - 70% of your 1rm snatch | ||
| ------ - | ||
| Clean N Push Jerk - 3x 5 - TNG - 60% of your 1rm CNJ |
| Push press - 5-5-5 ^ | ||
| Push jerk - 3-3-3 ^ | ||
| Split jerk - 2-2-2 ^ | ||
| - rest is changing plates for the above pressing series | ||
| - Doesnt need to be touch n go or reaction just think quality reps and move! |
| 3 Rounds - | ||
| Row - 500m - Goal pace - 1:40/1:50 | ||
| Chest to bar - 9 reps | ||
| Hand stand push-up - 12 reps | ||
| Rest 3mins - |
| - With the skill development think fast unbroken sets please |
| - OK guys we are 9 days out from the Open think about eating better, sleeping well, hydrate all day particularly before and after WODs | ||
| - Shave your calluses on your hands NOW! | ||
| - Hand care now will decrease the chances of tears in the open |