Monday 1st July
Sarah during one of Dia’s pole fitness classes.
Strength:
Deadlift 8×3
Strict pull up 3xmax
Met Con:
4 rds
400m run
2 mins rest
Sunday 30th June
Gym closed:
Saturday 29th June
Strength:
1 power clean + 1 clean + 1 jerk x5
Squat 3,3,3
Met Con:
Armed forces day wod
7 rds
29 wall balls 9/6kg
6 clean & jerk 60/40kg
13 pull ups
Friday 28th June
Last nights ring dips.
Strength:
Deadlift 3×5
Weighted pull up 3,3,3,3,3
Met Con:
5 rds
6 power snatch 60/42.5kg
25 double unders
Thursday 27th June
Liv during last weeks front squat wod.
Strength:
Muscle up 3xmax
Toes to bar 3xmax
Met Con:
50 chest to bar pull ups
50 ring dips
50 weighted sit ups
50 burpees
Wednesday 26th June
Team WOD:
Tuesday 25th June
Donald squatting.
Strength:
Deadlift 8×3
Press 3×5
Met Con:
Working in pairs complete
10 rds of
15-30-15m sprint
8 KB clean & Jerk
8 burpee tuck jumps
*1 works while 1 rests changing over after each complete round.
** KB’s as heavy as possible.
Monday 24th June
Emma during Saturdays wod.
Strength:
Snatch 5×3
On the min for 10 mins complete
2 Front squats
Met Con:
Death by power clean 60/42.5kg
Finisher:
In pairs complete 100 pull ups for time
Sunday 23rd June
Open Gym:
Saturday 22nd June
Seb on kettle bell swings.
Strength:
Push press 3,3,3,3,3
Plate abs 3×10
Met Con:
3x 4 min AMRAP’s
1: 10 Pull ups, 10 Burpees
2: 5 KB snatch L, 5 KB sn. R, 10 push ups
3: 4 Deadlifts 140/95kg, 10 wall balls 9/6kg
* 1 min rest between each AMRAP
** KB weight, go as heavy as possible