Wednesday 26.03.25
- Kat
- Mar 20
- 2 min read
Fitness:
A. 3 Rounds of 30 sec work / 30 sec rest
Sandbag over the Shoulder (55/35kg)
Stick Sit Up
Sandbag Front Squat (55/35kg)
True Ring Rows
Compare to 10/4/24
Ben C: 97
B. 10 min AMRAP for quality:
5 Seated 90/90 Swivel Hips/side
5 Band Assisted Natural Knee Extensions
20 Side Plank on Knee/Elbow Lateral Leg Lifts/side
Performance/Open Track:
A. 3 Rounds of 30 sec work / 30 sec rest
Sandbag over the Shoulder (65/45kg)
Stick Sit Up (GHD Sit Ups If you finished in the top 20% of the Open and are planning to do the Community Cup)
Sandbag Front Squat (65/45kg)
Muscle Ups
Compare to 10/4/24
David Hi: 72
B. See Fitness Weightlifting:
(0 - 14 min)
A. 10 minutes to build to a heavy single Power Clean
- 1 min rest -
5 reps for time at 90% of today (3 min cap)
(14 - 30 min)
B. Front Squat + Split Jerk: 6 x 1 x 84-92%
*% of Split Jerk
(35 - 45 min)
C. OTM x 10: 3 Pause Bench Press @ 55-65%
Compare all to 10/4/24
Sweat:
A. alt OTMx10 mins
Odd: Easy Bike Erg
Even: 5 lateral Box step ups (e side)
B. 10 Rounds
500m Row
- 1 min rest between -
Compare to 11/11/2015
Jason W: 17.24.1
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