December 6 2014

RA WHANAU COACH KAPZ!!

A.mobility session- partner banded work

B.
6 squat cleans  60/40
12 box jump overs 20” for all
x5
then:
39 wall balls 9/6
19 burpees
75 dubs

18 min cap

Comp Class  (10:30 am only)

A. 12 min emom, every 2 minutes 1 hang squat snatch

B. 21-15-9
deadlift 110/80
Box Jump 24/20
Wall Ball 9/6 10’ target

10 min cap

C. Skills
EMOMx10
odd: 50 double unders
even: 10 alt pistols (5 each leg)

4. driveway sprints 100 m, in pairs x5

images-1


Comments

  • Paddy — December 6, 2014

    12:53 @ 35kgs

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