Leo Gym De-load Week 15/7/19 CrossFit Marlow

MONDAY


A) E1.5MOM x 5 1) 10 Kipping pull ups (butterfly, kipping, box) 2) 10 paralette tuck through 3) 20 V-sits 4) 12 dips


B) 3 Rounds 12 Pull Ups 20 press ups 20 KB Swings 24/16


TUESDAY


A) 5x5 Bulgarian Split Squats ES

4x8 DB Calf raises Es


B) 14min AMRAP 2 full lengths Lunges (no weight) 300 m Row 2 full length OH DB Carry 200m Row 2 Full Lengths DB Farmer carries

100m Row


WEDNESDAY


A) E2.5MOM x 3 Max Strict TTB

E2.5MOM max strict HSPU into max kipping


ii) E2MOM

8 DB Strict Press (max 75%)


B) 5 x E2MOM 10 DB push Press 10 Burpees 7 TTB


THURSDAY

A) 4 Rnds

2 Skin The Cats 8-10 DB Row 8-10 DB Bench 8-10 DB Curls


B) 5 Rounds 6 SA Ring Rows ES 12 DB Ceans 17.5/12.5 25 air squats


FRIDAY


A) EMOM x 4 1) 30secs HS Hold 2) 3 wall walks

EMOM x 4 1) 14 shoulder taps off box 2) 8 pike push ups


B) EMOM x 5 1) 15/10 Wallballs 2) 15/10 cal row 3) 5 strict HSPU 4) 12 DB Lunges 5) 16 ab mat sit ups




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