Monday 1st December

By | 2014-11-30T21:44:37+00:00 November 30th, 2014|Uncategorized|

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

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Saturday 29th November

By | 2014-11-28T22:07:01+00:00 November 28th, 2014|Uncategorized|

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 + 10m sprint
Partner A 10m sprint + 2 ball over shoulder + 10m sprint
Partner B 10m sprint + 2 ball over shoulder + 10m sprint
Continue up to 5 ball to shoulder and the back down.

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Friday 28th November

By | 2014-11-27T22:10:19+00:00 November 27th, 2014|Uncategorized|

Rijn.

2 year old Rijn who sadly died last week.

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

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Thursday 27th November

By | 2014-11-26T10:48:06+00:00 November 26th, 2014|Uncategorized|

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 at a preselected weight. Score = weight x successful lifts.

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Wednesday 26th November

By | 2014-11-26T14:49:46+00:00 November 25th, 2014|Uncategorized|

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

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Tuesday 25th November

By | 2014-11-24T08:52:18+00:00 November 24th, 2014|Uncategorized|

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.

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Monday 24th November

By | 2014-11-23T19:12:18+00:00 November 23rd, 2014|Uncategorized|

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

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Saturday 22nd November

By | 2014-11-21T22:32:27+00:00 November 21st, 2014|Uncategorized|

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

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