210831
- Osama Kamaluddin
- Aug 30, 2021
- 1 min read
Weightlifting Strength
Back Squat
Find your daily 2RM
Drop to 70-80% and do
3 Sets, 2 Reps
Metcon
4 Rounds for time (cap 20 mins)
6 Bar muscle ups (sc 12 Pullups)
9 Box jumps
12 KB swings
15 Cals
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
Weightlifting Strength
Back Squat
Find your daily 2RM
Drop to 70-80% and do
3 Sets, 2 Reps
Metcon
4 Rounds for time (cap 20 mins)
6 Bar muscle ups (sc 12 Pullups)
9 Box jumps
12 KB swings
15 Cals
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
80 kg WOD: scaled to box muscle up
Back squats 30kg Metcon 4 rounds 12 Jump pull up 9 box jumps 12 8kg KB swings 12cal Air bike
Back Squats: 55 kg 2 RM 35 kg 3 Sets 2 Reps 3 Rounds 12 Jumping pullups 9 Box Jumps 12 KB Swings 15 Cal (400m Run)
Back Squats: 90 kg 2 RM 60 kg 3 Sets 2 Reps “4 Rounds” Jumping Pullups Box Jump KB Swings (16 kg) 15 cal
90 kg Wod: scaled to 3 mus .. 3 rounds + 3