Saturday 28th February

By | 2015-02-27T11:53:42+00:00 February 27th, 2015|Uncategorized|

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts
5 snatches
(Rx 52/34kg / Scaled 38/25kg)
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

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Friday 27th February

By | 2015-02-26T15:15:40+00:00 February 26th, 2015|Uncategorized|

Tommy’s Birthday Wod
Strength:
Bench 3×5
Single arm DB press 3RM
then
8 mins to establish a 1rm front squat.

Met Con:
8 min AMRAP
2 power cleans 80/60kg
7 box jumps 24/20″
2 muscle ups (bar or rings)

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Thursday 26th February

By | 2015-02-25T22:10:41+00:00 February 25th, 2015|Uncategorized|

Skill:
Handstand x5
Handstand walk 2 lengths

Strength:
muscle up 3×5-10
Strict toes to bar 3×10
Chin over the bar hold 1xmax

Met Con:
For as long as possible complete on the min:
6 pull ups
9 push ups
12 kb swings 28/20kg

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Wednesday 25th February

By | 2015-02-21T21:18:52+00:00 February 24th, 2015|Uncategorized|

Strength:
Snatch 3×3
Clean + f.squat + jerk 4×2
1 power clean + 5 push press x2

Met Con:
5 min AMRAP
10 wall balls
10 burpees

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Tuesday 24th February

By | 2015-02-24T09:02:50+00:00 February 23rd, 2015|Uncategorized|

Met Con:
‘The Seven’
7 rds
7 handstand push ups
7 thrusters 60/40kg
7 knees to elbow
7 deadlifts 110/75kg
7 burpees
7 KB swings 32/24kg
7 pull ups

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Monday 23rd February

By | 2015-02-22T21:58:40+00:00 February 22nd, 2015|Uncategorized|

Strength:
Skin the cat 3×5
Rope climb x6 + 6 strict handstand push ups

Met Con:
Altered 300 workout
25 pull ups
50 deadlifts 60/40kg
50 builder push ups
50 box jumps 24/20″
50 floor wipers
50 alt single arm KB C&J 24/16kg
25 pull ups

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Saturday 21st February

By | 2015-02-20T22:45:16+00:00 February 20th, 2015|Uncategorized|

Strength:
Max reps on thrusters BW/75% BW (max of 2 attempts within 4 mins)

Met Con:
25 push ups (hand release)
10 squat cleans 55/37.5kg
20 push ups
10 squat cleans
15 push ups
10 squat cleans
10 push ups
10 squat cleans
5 push ups
10 squat cleans

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Friday 20th February

By | 2015-02-19T22:15:28+00:00 February 19th, 2015|Uncategorized|

Skill:
Handstand x5
Handstand walk 2 lengths

Strength:
muscle up 3×5-10
Toes to bar 3×10
Chin over the bar hold 1xmax

Met Con:
‘Squat Isabel’
30 snatches 60/40kg

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