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Thursday 22nd January

By |2015-01-18T14:33:23+00:00January 21st, 2015|Uncategorized|

Met Con:
‘The Lumberjack’
20 Deadlifts 125/82.5kg
400m run
20 Kettlebell swings 32/24kg
400m run
20 Overhead Squats 52.5/35kg
400m run
20 Burpees
400m run
20 Chest to bar pullups
400m run
20 Box jumps 24/20″
400m run
20 DB Squat Cleans 2×20/15kg
400m run

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Wednesday 21st January

By |2015-01-18T14:27:36+00:00January 20th, 2015|Uncategorized|

Strength:
Front Squat 8×2
Strict toes to bar 3×10

Met Con:
9 min AMRAP
Accumulate 60 sec handstand
Then in the time remaining
10 Ground to overhead 50/35kg
15 Calorie row
20 Pull ups

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Tuesday 20th January

By |2015-01-18T14:22:54+00:00January 19th, 2015|Uncategorized|

Strength:
2 cleans + 2 jerks x5
KB/DB press 3×5

Met Con:
4 rds
10 Front Squats 70/47.5kg
15 Toes to bar
200m run

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Monday 19th January

By |2015-01-19T06:13:48+00:00January 18th, 2015|Uncategorized|

Strength:
Front lever x3
Muscle complex
-1 bar muscle up + 1 bar dip + 1 bar pull ups
– 2 bar muscle ups + 2 bar dips + 2 pull ups
Then 3 of each etc…
L-sit hold 90 sec total

Met Con:
Rich’s birthday wod
30 Pistols
7 snatch (squat) 60/40kg
30 chest to bar pull ups
7 thrusters 60/40kg
30 burpees
7 C&J (any) 60/40kg

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Saturday 17th January

By |2015-01-16T19:46:03+00:00January 16th, 2015|Uncategorized|

Strength:
Hang snatch 3,3,2,2,1,1
Power clean 4×3

Met Con:
60 wall balls
50 KB snatches (swinging) 28/20kg
40 weighted sit ups 10/5kg
30 hang clean & jerk (any) 50/35kg
20 burpee tuck jumps
10 bar muscle ups

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Thursday 15th January

By |2015-01-10T20:12:27+00:00January 14th, 2015|Uncategorized|

Strength:
Front Squat 8×2
Strict toes to bar 3×10

Met Con:
5 rds
1 min KB/DB stoh 2×20/12
1 min air squats
1 min muscle ups
1 min rest

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Wednesday 14th January

By |2015-01-10T20:05:09+00:00January 13th, 2015|Uncategorized|

Strength:
2 cleans + 2 jerks x5
KB/DB press 3×5

Met Con:
In a pair complete
10 rds
5 ball to shoulder 75/50kg
10 burpee over the box jumps 24/20″
(alternate rounds)

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Tuesday 13th January

By |2015-01-10T19:50:33+00:00January 12th, 2015|Uncategorized|

Strength:
Front lever x3
Muscle complex
-1 bar muscle up + 1 bar dip + 1 bar pull ups
– 2 bar muscle ups + 2 bar dips + 2 pull ups
Then 3 of each etc…
L-sit hold 90 sec total

Met Con:
5 rds
5 power cleans 90/60kg
10 handstand push ups

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