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Friday 22nd May

By |2015-05-22T06:17:30+00:00May 21st, 2015|Uncategorized|

Met Con 1:
In a pair complete
8 sets (4 each)
4 ball to shoulder 75/50
4 lengths ball carry (on shoulder)
*alt after each round.

Met Con 2:
Individual wod
In a 10 min cap complete
75 back squats 50/35
150 double unders
Max power clean & jerk BW|3/4BW

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Thursday 21st May

By |2015-05-20T08:23:08+00:00May 20th, 2015|Uncategorized|

Strength:
Snatch pull + hang snatch + snatch x6 sets
Clean 5×3
Jerk 4×3
1&1/4 Front squats 5×2 (speed reps)

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Wednesday 20th May

By |2015-05-19T20:18:20+00:00May 19th, 2015|Uncategorized|

Strength:
Levers 10 mins
Muscle ups 3xmax

Met Con:
75 toes to bar
*every time you break perform 25 push ups.

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Tuesday 19th May

By |2015-05-18T13:12:35+00:00May 18th, 2015|Uncategorized|

Met Con:
Regionals Event 6
5 rds
25 calorie row
16 chest to bar pull ups
9 strict handstand push ups

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Monday 18th May

By |2015-05-17T18:55:46+00:00May 17th, 2015|Uncategorized|

Strength:
Deadlift to a heavy single
Deadlift 3×5

Met Con:
15,12,9
Front squat 80/60kg
Box jump 30/24″

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Saturday 16th May

By |2015-05-15T20:22:17+00:00May 15th, 2015|Uncategorized|

Met Con:
3 rds
5 muscle ups
5 KB STOH 2×32/20kg

Rest 5 mins

3 rds
5 ball to shoulder 75/50kg
10 burpees

Rest 5 mins

50 pull ups

6 min cap on each section.

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Friday 15th May

By |2015-05-14T10:06:48+00:00May 14th, 2015|Uncategorized|

Strength:
Snatch pull + hang snatch + snatch x6 sets
Clean 5×3
Jerk 4×3
1&1/4 Front squats 5×2 (speed reps)

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Wednesday 13th May

By |2015-05-12T09:09:54+00:00May 12th, 2015|Uncategorized|

Met Con:
‘Bulger’
10 rds
150m run
7 chest to bar pull ups
7 front squats 60/40
7 handstand push ups

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