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14
02
2019

Thurs 14/2 : Queanbeyan Blues Pre Season

By Scotty 0

Plenty of work going into the Queanbeyan Blues pre season.

Looking forward to the guy’s and girls ripping into the season this year.

Warm Up (5-15 mins):
3 rounds:
60 sec on a machine of your choice
10 x DB Strict Press per arm (light weight)
10 x DB Upright Row per arm (light weight)
5 x Close Grip Push-up
5 x V-up

Strength/ Skill (15-35 mins):
Press
6 x 4

WOD (35-50 mins):
AMRAP 6 mins:
2, 4, 6, 8, 10 etc.
Hang Power Clean (62.5/42.5kg)
C2B Pull-up

Rest 3 mins

AMRAP 6 mins:
2, 4, 6, 8, 10 etc.
Push Jerk (62.5/42.5kg)
Toes-to-Bar

Scaling Options:
Hang Power Clean: reduce weight
C2B Pull-up: Pull-up, jumping pull-up, banded pull-up, ring row
Push Jerk: reduce weight, push press (beginners)
Toes-to-Bar: T2B attempts, hanging knee raises, sit-ups (double reps)

author: Scotty

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