Monthly Archives: February 2015

Sunday 1st March

Gym closed

Saturday 28th February

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,

Friday 27th February

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)

Thursday 26th February

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

Wednesday 25th February

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

Tuesday 24th February

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

Monday 23rd February

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

Sunday 22nd February

Gym closed

Saturday 21st February

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

Friday 20th February

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