Wednesday 28th October

By | 2015-10-27T13:35:32+00:00 October 27th, 2015|Uncategorized|

Strength:
Power clean 5×3

Met Con:
Katie’s birthday wod
100 double unders
90 walking lunges 10/5kg
80 pull ups
70 over the box jumps 24/20″
60 KB snatches 24/16kg
50 push ups
40 ring rows
30 burpees
20 Ghd sit ups
10 Turkish get ups 24/16kg

Comments Off on Wednesday 28th October

Tuesday 27th October

By | 2015-10-26T07:16:49+00:00 October 26th, 2015|Uncategorized|

Strength:
Thruster or push press 5,4,3,2,1
Single arm row 3×5 each arm

Met Con:
3 rds
500m row
12 thrusters 40/30kg
20 med ball slams

Comments Off on Tuesday 27th October

Monday 26th October

By | 2015-10-25T07:09:40+00:00 October 25th, 2015|Uncategorized|

Strength:
Hang power snatch 3×5
Clean 3,3,3,2,2,2

Met Con:
3 rds
12 deadlifts 140/95kg
15 ring dips

Comments Off on Monday 26th October

Saturday 24th October

By | 2015-10-23T11:15:11+00:00 October 23rd, 2015|Uncategorized|

Strength:
Squat 2,2,2,2,2

Met Con:
Partner ‘Hammer’
In a pair complete 10 rds (alternating)
5 power cleans
10 front squats
5 jerks
20 pull ups
rx=60/40kg

Comments Off on Saturday 24th October

Friday 23rd October

By | 2015-10-22T11:02:53+00:00 October 22nd, 2015|Uncategorized|

Met Con:
10 box jumps 42/30″
10 bar muscle ups
20 kettlebell snatches 24/16kg
20 one legged squats, alternating
30 toes to bars
30 overhead squats 40/30kg
40 GHD sit ups
40 medicine ball cleans 20/14lb
50 burpees
50 double unders

Comments Off on Friday 23rd October

Thursday 22nd October

By | 2015-10-21T07:06:49+00:00 October 21st, 2015|Uncategorized|

Strength:
Power clean 5×3
Strict pull up 3xmax

Met Con:
League of legends wod 4
8 min AMRAP
8 kb swings 32/24kg
10 hand release push ups
12 air squats
Then
2 min AMRAP
Double unders

Comments Off on Thursday 22nd October
Load More Posts