Monday 1st July

By | 2013-07-01T19:23:46+00:00 June 30th, 2013|Uncategorized|

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

 

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Saturday 29th June

By | 2013-06-28T20:49:33+00:00 June 28th, 2013|Uncategorized|

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

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Friday 28th June

By | 2013-06-27T21:14:19+00:00 June 27th, 2013|Uncategorized|

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

 

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Thursday 27th June

By | 2013-06-26T21:06:41+00:00 June 26th, 2013|Uncategorized|

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

 

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Tuesday 25th June

By | 2013-06-25T08:24:12+00:00 June 24th, 2013|Uncategorized|

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.

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Monday 24th June

By | 2013-06-26T18:43:34+00:00 June 23rd, 2013|Uncategorized|

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

 

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Saturday 22nd June

By | 2013-06-21T21:51:36+00:00 June 21st, 2013|Uncategorized|

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

 

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