Workout of the Day 22 May 2019

Deadlift
3-3-3-3-3-3-3
Today is not for maxing out; keep it to around 60-65% of your 1RM and be consistent with your technique

Gymnastics
Handstand Push-ups
3 x Max Effort (strict)
Scale to push-ups or Strict DB Press

Extra Training
40-30-20-10
Pistols
GHD Sit-ups
scale to pistols to lunges and ghd sit-ups to ab-mat sit-ups if you haven’t been doing GHD sit-ups often

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Workout of the Day 21 May 2019

In teams of 2,
10 rounds for time:
Run 200m
8 Clean & Jerk, 60/40kg

Go round for round until each person has completed 5 rounds
Running track will be out towards the carpark
REST 1 MINUTE AFTER THE LAST TEAM COMPLETES THE WOD AND THEN START THE CLOCK FOR PART 2

10 mins on the clock for you and your partner from the metcon to find a 1RM - sharing a bar

Extra Training
Ring Dips
3 x Max Effort (kipping)

Log your Results via your WODIFY account