melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
Instagram

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


Archives
June 2015
July 2015
August 2015
September 2015
October 2015
November 2015
December 2015
January 2016
February 2016
March 2016
April 2016
May 2016
June 2016
July 2016
August 2016
September 2016

Tuesday, 16 February 2016, 09:12
Day 230-232

SUNDAY
No exercise.

MONDAY
6AM CROSSFIT
Warm up: 
2 Rounds
200m Run
3 Inch Worms w/ Twist
4 Kips
5 Alt. Lunges w/ Shoulder Dislocations
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 25, 27.5kg, 30, 30kg
WOD:
10 Minute AMRAP
5 25kg Cluster
10 Lateral Burpees
15 Pull Ups (Linked 5!!)
Rounds: 2+13

7PM CROSSFIT
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 22.5, 3x25kg
WOD:
10 Minute AMRAP
5 30kg Cluster
10 Lateral Burpees
15 Pull Ups 
Rounds: 2+5

TUESDAY
6AM CROSSFIT
Conditioning:
10 Minute EMOM
Odd: 15 20lb Deadball Slams
Even: 30s Max HSPU (19)
WOD: 
For Time
1000m Run
25-20-15
Box Jumpes
20kg Hang Snatch 
Time: 16"40'

Labels: , , ,