melonrouge
Maliney
A collection of my workouts and occasionally food
2016 OPENS
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Saturday, 10 September 2016, 13:38
Day 434 - 440
SUN | RestMON |
8AM
Rowing
2000m @ 2:20
4x20 cal
Leg raises 4x10
Plank 4x40s
2.5kg Russian twists 4x20
Banded lat pulls 4x10
7PM
Strength
EMOM 5
5 Romanian deadlifts 42kg
EMOM 5
5 Romanian deadlifts 42kg
Every 90sec, 5 sets
5 negatives + 8 bent over rows 20kg
5 negatives + 8 bent over rows 20kg
WOD - (15min cap)
21-15-9
Deadlifts 70kg
Burpees over bar
400m run
21-15-9
Deadlifts 70kg
Burpees over bar
400m run
Time: 14:59
Strength
Every 90sec, 8 sets
Clean + front squat + jerk
30kg, 35kg, 37kg, 2x42kg, 47kg (pr), 52kg (failed)
Every 90sec, 8 sets
Clean + front squat + jerk
30kg, 35kg, 37kg, 2x42kg, 47kg (pr), 52kg (failed)
WOD - 3 Rounds (20min cap)
10 Power clean 60/37
10 HSPU
25 Wall Balls 9/6kg
25 HR push ups
10 Power clean 60/37
10 HSPU
25 Wall Balls 9/6kg
25 HR push ups
Time: 18:15
THU |
8AM
EMOM 6
30sec Max handstand hold/walk
30sec Max handstand hold/walk
WOD - every 5min, 15min
400m run
10 SDHP (pick your weight)
10 Push press
25 Sit ups
400m run
10 SDHP (pick your weight)
10 Push press
25 Sit ups
Time: 3:30, 3:47, 3:56
6PM Weightlifting7PM Team FOTF Wod 2
FRI | 8AM
strength
Every 90sec, 8 sets
Snatch pull + Snatch
Every 90sec, 8 sets
Snatch pull + Snatch
WOD - 14min AMRAP
30 DU
10 KB Front rack squats 16
30 DU
10 KB Front rack squats 16
8 T2B
Score: 3+44
SAT | 9AM
400 run
-70 DB snatches 15
400 run
-70 medball cleans 6kg
400 run
-70 burpees
400 run
-70 KBS 16kg
400 run
-70 OH plate lunges 15lbs
400 run
-70 cal row/dyne
-70 DB snatches 15
400 run
-70 medball cleans 6kg
400 run
-70 burpees
400 run
-70 KBS 16kg
400 run
-70 OH plate lunges 15lbs
400 run
-70 cal row/dyne
Score: Got up to 26 cal