23 Sept 2018 – "Row-meo & Juliet"

WORKOUT OF THE DAY

Engine Work

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

* Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.

Specialist Sunday

A) Weightlifting: Snatch

A1) Snatch balance: 5 x 3
* Perform a set every 2 minutes

A2) Snatch: 5 x 2
* Perform a set every 2 minutes

A3) Segmented snatch deadlift: 5 x 3
* Perform a set every 2 minute
* Aim to increase load on 2 weeks ago


Women’s Only

A) 12 minutes for quality:
3 - 5 Strict chin ups / negative chin ups
10 Second handstand hold
20 Hollow rocks

B) Every minute for 12 minutes:
Min 1: 20 Second L sit parallette bar hold
Min 2: 8-10 Bentover barbell rows
Min 3: 10 Kipping swings

C) 12 minutes for quality:
10/10 Skater squats
10/10 Single leg deadlifts
8-12 Russian kettlebell swings @ AHAP