Saturday 29th August

By | 2015-08-28T22:41:58+00:00 August 28th, 2015|Uncategorized|

Strengrh:
On the min for 10 mins complete
3 speed front squats
then
Power snatch 6×3

Met Con:
Richard’s Birthday wod
42,29,8
Wall balls
Deadlifts 80/55kg
Push ups

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Friday 28th August

By | 2015-08-27T07:59:35+00:00 August 27th, 2015|Uncategorized|

Strength:
Weighted muscle up 1xmax
Strict muscle up 1xmax
Kipping muscle ups 1xmax
Push press 3×6

Met Con:
20 min AMRAP
5 strict handstand push ups
10 pull ups
15 sit ups
400m run
2 rds
5 strict handstand push ups
10 pull ups
15 sit ups
400m run
3 rds….etc…

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Thursday 27th August

By | 2015-08-27T05:53:16+00:00 August 27th, 2015|Uncategorized|

Strength:
Squat 5×5

Met Con:
Snatch DT
5 rds
12 snatch grip deadlifts
9 hang power snatch
6 oh squats
Rx=60/40kg

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Monday 24th August

By | 2015-08-23T18:47:54+00:00 August 23rd, 2015|Uncategorized|

Strength:
1 jerk + 5 handstand push ups 6 sets
GHD sit ups 3×15

Met Con:
15 min AMRAP
5 kb C&J 2×32/24kg
1 length bear crawl
12 chest to bar pull ups
1 length broad jumps

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