• Ryan Wesson

Sunday Strength

Back Squat Waves

15 min EMOM

0-3 mins: 5 reps

3-6 mins: 3 reps *increase weight

6-9 mins: 1 rep *increase weight

9-12 mins: 3 reps *decrease weight

12-15 mins: 5 reps *decrease weight


WOD

10 min AMRAP

4 back squat

6 burpees

8 sit ups

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Sunday 22/11/2020

Burgener Warm-up Hang Power Snatch 5 x 3 reps Power Snatch 5 x 3 reps Heaving Snatch Balance 5 x 3 reps Squat Snatch 5 x 3 reps

Saturday 21/11/20

8min AMRAP 2 Push Press (50/30) 2 Front Squats 30 Double Unders / 60 Single Skips *+2 reps each round ———— 2 mins rest ———— 8min EMOM Min 1 - 15/12 Cal Row (45s work) Min 2 - 6 T2B + 6 Burpees ———— 2

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