melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
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2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES

Movements

BACK SQUAT
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER


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September 2016

Wednesday, 28 October 2015, 10:52
Day 121

7 am workout
Warm up: 400m run

Strength:
1 set every 90s
8x5 push ups on toes

8 min EMOM
Odd- 20-30s hanging knee raise
Even- 15-20 hollow rocks

WOD: 17 min time cap
30 15kg push jerks
400m run
20 20kg push jerks
400m run
10 25kg push jerks
400m run
Time: 16" 30'

1 hour rest and recover

9 am workout
For time:
100 ring pulls
150 sit ups
200 air squats
Time: 37"



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