Monthly Archives: October 2013

Friday 8th November

Strength: Front squat 5rm Met Con: 3 rds 3 bar muscle ups 3 Jerks 100/55kg then 3 rds 5 deficit HSPU 5 back squats 120/75kg then 3rds 7 chest to bar pull ups 7 deadlifts 140/95kg Squat stands can be

Thursday 7th Movember

Strength: Weighted ring dip 5×5 Chin up 3xmax Met Con: 3 rds 400m run 21 KB swings 24/16kg 12 chest to bar pull ups  

Wednesday 6th Movember

Strength: In pairs achieve in 10 mins a total weight for a 5rm overhead squat *weight must be taken from the floor Met Con (pairs): Partner A: 21 thrusters 40/30kg + 21 pull ups Partner B: 21 thrusters 40/30kg +

Tuesday 5th Movember

Strength: Skin the cat + ring pull up 3×3+max Dish hold 4x30sec Met Con: For 20 mins complete 1 snatch deadlift + 1 snatch pull + 1 hang snatch on even mins 10 ring dips on odd mins  

Monday 4th Movember

Strength: Squat 5×5 Met Con: Battle of London Qualifier 12 min AMRAP 20 cleans 45/30kg 20 over the box jumps 24/20″ 20 cleans 60/40kg 20 over the box jumps 20 cleans 75/50kg 20 over the box jumps As many cleans

Sunday 3rd Movember

Strongman: 14:00-15:00 Open Gym: 15:00-16:00  

Saturday 2nd Movember

Strength: Front Squat 5rm Met Con: 750m Row 10-1 Deadlift 140kg/95kg Chest to bar pull ups Handstand push ups

Friday 1st Movember

Strength: Weighted ring dip 5×5 Chin up 3xmax Met Con: 10 log ground to over head 60/40kg 10 KB clean & jerks (swinging) 2×32/24kg 10 clean & jerks 60/40kg Gentlemen its time to grow a tache.

Thursday 31st October

Warm Up: Snatch drills Strength: Snatch + oh squat 10×1+1 Met Con: 10min AMRAP 31 push ups 10 power cleans 80/60kg 13 toes to bar  

Wednesday 30th October

Strength: Skin the cat into ring pull ups 3×3+max Dish hold 4x30sec Met Con: Adaption of one of the invitational wods In a team of 3 complete 20 over the bar burpees (in unison, heads facing the bar, 1 bar)