Chas Makk

082018

Partner WOD, for time: – 1 mile run – 3x: 50 K2E 50 plate GTO 20/ 10kg – 1 mile run *divide reps evenly, one person working/ resting at a time.

081718

4RFT: 400m run 10 push jerks 60/ 40kg 10 lateral bar burpees 10 HSPU *30 min time cap

081618

STRENGTH: 4 rds: 8 deadlifts w/ 3s neg 8 db bench press w/ 3s neg AMRAP 9 16 dbl KB DL’s 24/ 16kg 12 HRPU 8 dbl Russian swing

081518

EMOM 20 Min 1: 8 SDHP 35/ 25kg + max burpees for remainder of minute Min 2: 8 hang cleans + max burpees for remainder of minute Min 3 8 hang snatch + max burpees for remainder of minute Min… Read more »

081418

Time Trial- 2k row SKILL: – rope climb – GHD sit up 5 rounds: 1-2 rope climbs 10 ghd sit ups 10 db clean and press

081318

Fitness: E2MOM 14: 5 kb/ db front squats @33X1 Competition: Front squat 6×3 @2XX1 Start at moderate set of 3 and build. For time: 800m run 40 wall balls 400m run 20 wall balls

081018

6 rounds @ moderate pace 200m run 12 step ups 24/ 20” 50 double unders -rest 1m- *goal is to maintain same time across all rounds.*

080818

3RFT: 21 deadlifts 100/ 70kg 800m run ACCESSORY: with a partner, 3 rounds NFT: 5 partner glute ham raise 10 partner leg throws 20 synchronized plate hops

080718

STRENGTH 7 mins to establish heavy 5 rep strict press then… EMOM 10: 3 strict press (use same load as heavy 5 rep) AMRAP 7 7 hang power cleans 7 lateral burpees over bar

080618

Emom 28 Min 1: 45s Ring FLR Min 2: 15/ 12 calorie row Min 3: 45s KB fr rack hold Min 4: 4 kb clean + 4 kb presses