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

Saturday, 3 September 2016, 15:29
Day 432 - 433

FRI | 6PM
Friday
strength (8 sets) every 90sec
Snatch pull + Power snatch + hang snatch + OHS
3x25kg, 3x27.5kg, 2x30kg
WOD- 12min AMRAP
6 hang power clean 35kg
6 T2B
1 Rope climbs
Rounds: 7+6
SAT | 9AM

WOD 1:
50 wall balls 6kg
40 sit ups
30 fatbar deadlifts 45kg
20 deadball over shoulder 15kg
100m bear crawl
20 dbos
30 fb deads
40 sit ups
50 wb

WOD 2 (#TeamRichey):
Max distance on the rower, increasing burpees EMOM.
Only got up to the 10th minute with 9 burpees! Was dying at the 4th minute tbh.

WOD 3:
Practiced the other comp wod in pairs (w/Afsar!):
• 100m tyre flips
• 5x12kg WB carry 50m down, 20 (yellow) plate G2O each, 5x12kg WB carry 50m back up.
• 60lb deadball carry 50m down, 20 DB over shoulder together, 60lb db carry back.
• 100m partner carry, switching halfway!