Saturday 31st May

By | 2014-05-30T21:27:29+00:00 May 30th, 2014|Uncategorized|

Deadlift 6×3

Met Con:
3 rds
21 ring dips
15 box jumps 24/20″
9 overhead squats 60/40kg

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Friday 30th May

By | 2014-05-29T22:07:54+00:00 May 29th, 2014|Uncategorized|

Strength Met Con:
For 16 mins complete
5 push press on even mins
5 chest to bar pull ups + 5 toes to bar on odd mins

Met Con:
In a pair complete 5000m row changing every 500m

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Thursday 29th May

By | 2014-05-28T21:22:36+00:00 May 28th, 2014|Uncategorized|

Snatch 6×2
Squat 2,2,2,2,max rep at 85% of heaviest 2

Met Con:
Ben’s birthday wod
10 min AMRAP
36 push ups
36 power cleans 50/35kg
36 push ups
36 power cleans 70/45kg
36 push ups
Max power cleans 90/55kg

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Wednesday 28th May

By | 2014-05-27T22:29:06+00:00 May 27th, 2014|Uncategorized|

5-10 mins partner handstand practice
In a team of 3 achieve a total score for:
Max strict pull ups
Max time L-sit
* use a round robin format for 3 rounds. All team members perform their pulls ups straight after each other (no breaks), then L-sits, pull ups, L-sit etc.

Met Con:
In your team complete:
150 thrusters 45/30kg
1000m partner carry (1 team member carried at all times)
150 KB swings 32/24kg

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Tuesday 27th May

By | 2014-05-27T08:35:21+00:00 May 27th, 2014|Uncategorized|

Clean + front squat + jerk 5×2
Squat 3,3,3

Met Con:
5 rds
5 ring muscle ups
5 KB snatch L 32/24kg
5 KB snatch R 32/24kg
5 strict handstand push ups

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Monday 26th May

By | 2014-05-26T08:50:48+00:00 May 26th, 2014|Uncategorized|

Bar muscle up 5×5
*hold a 40 sec dish after each set

Met Con:
3 rds
20 chest to bar pull ups
30 push ups
40 sit ups
50 wall balls 9/6kg
3 mins recovery

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Saturday 24th May

By | 2014-05-23T21:37:25+00:00 May 23rd, 2014|Uncategorized|

Push press + strict chest to bar pull up 5x 4+5
Strict toes to bar 3×10

Met Con:
15 clean & jerks (any style) 65/45kg
4 rds
– 10 down ups
– 10 pull ups
15 clean & jerks

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Friday 23rd May

By | 2014-05-22T21:26:23+00:00 May 22nd, 2014|Uncategorized|

Snatch 6×2
Squat 2,2,2,2,max rep at 85% of heaviest 2

Met Con:
Deadlift 100/70kg
Ring dips

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Thursday 22nd May

By | 2014-05-22T08:43:02+00:00 May 22nd, 2014|Uncategorized|

10 mins handstand & handstand walk practice
L-Sit 90 sec total
Ring row 3xmax

Met Con:
800m row
30 handstand push ups
5 rope climbs
30 alt dumbbell snatches 30/20kg
5 bar muscle ups
30 sumo DL high pulls 32/24kg
5 rope climbs

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