Monthly Archives: November 2014

Monday 1st December

Strength: Log clean + 2 STOH x5 Weighted pull ups 5×5 Met Con: 150 push ups *on the min including the first 8 KB swings 32/24kg

Sunday 30th November

Gym Closed

Saturday 29th November

Strength: Muscle up 3xmax Kipping toes to bar technique Ab sequence x3 Met Con: Pairs wod Partner A 10m sprint + 1 ball over shoulder 75/40kg + 10m sprint Partner B 10m sprint + 1 ball over shoulder 75/40kg +

Friday 28th November

Strength: Squat 5×2 Push press 3×3 Met Con: In memory of Rijn 2 rds 29 squats Run 200m 29 burpees Run 200m 29 jumping lunges Run 200m 29 push ups Run 200m

Thursday 27th November

Strength: Snatch 5×3 Met Con: Part A In a 6 minute window complete: 150 double unders 30 pullups Then, in the remaining time, AMRAP of ring muscle ups Rest 2:00 Part B Complete 1 clean every minute for 10 minutes

Wednesday 26th November

Strength: Pistol squat tech Ring dip 3xmax Partner Med ball sit ups Met Con: Pairs WOD 10 rds 5 deadlifts 125/80kg 6 lengths shuttle sprint with down up at each end 15 push ups

Tuesday 25th November

Strength: Log clean + 2 STOH x5 Weighted pull ups 5×5 Met Con: 500m row 50 toes to bar 500m row *everytime you drop from the t2b perform 5 Burpees.

Monday 24th November

Strength: Snatch + OH squat x6 Power Clean + hang clean x5 Met Con: 15/12/9 Front squat 90/55 Kb stoh 2×32/24 Chest to bar pull up

Sunday 23rd November

Strongman Sunday

Saturday 22nd November

Strength: Squat 5×2 Push press 3×3 Met Con: 50 chest to bar pull ups 3 cleans 100/55kg 50 ring dips 2 cleans 50 kb swings 28/20kg 1 clean 50 Burpees