melonrouge

Maliney

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

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Thursday, 14 July 2016, 07:47

Day 379 - 380

WED | 6AM

Strength
Gymnastics
EMOM 7
5 Strict ring tricep dips: tempo 21X2

WOD - 14min Amrap
25 DU
10 HR Push ups
5 Hang Power Snatches 25kg

Rounds: 5

SSF Training--

Bench, 2x5, 1xAMRP (8) 24kg

Squat: 4x8 39kg

DB row: 4x8 each arm 10kg

RDL: 1x12 42.5kg

Back Extensions: 3x12 BW

Split squats (lunges on bench): 1x12 each leg BW

THU | 6AM

Strength
HSPU
EMOM 7
5 HSPU: 5,5,5,4,5,5,4

Then max HSPU: 5

WOD - 8 Rounds (16min Cap)
2 Rope Climbs
5 T2B
10 KBS 24/16

Time: 15:40?

Labels: SSF