Monthly Archives: June 2013

Monday 1st July

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

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

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

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

Monday 24th June

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

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 *