Tuesday 1st December

By | 2015-11-30T15:13:31+00:00 November 30th, 2015|Uncategorized|

Strength:
Snatch 3×3
Clean + front squat + jerk 4×2

Met Con:
20 power cleans 65/45kg
30 push ups
15 power cleans
25 push ups
10 power cleans
20 push ups

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Monday 30th November

By | 2015-11-29T12:29:28+00:00 November 29th, 2015|Uncategorized|

Strength:
3x 5 strict press + 10 strict toes to bar

Met Con:
30 burpees
5 ball over shoulder 60/40kg
21 Thruster 40/30kg
21 pull ups
5 ball over shoulder
15 Thruster
15 pull ups
5 ball over shoulder
9 thruster
9 pull ups
30 burpees

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Saturday 28th November

By | 2015-11-27T12:50:46+00:00 November 27th, 2015|Uncategorized|

Strength:
Squat 3×5
Weighted Ghd back extension 3×10

Met Con:
Towers birthday wod
In a pair complete
Twin rounds
24 press ups
11 front squat 85/55kg
19 sit ups
6 rope climbs
8 push press 85/55kg
24 press ups
47 calorie row

*Partner 2 can’t start their first round until partner 1 has completed their second set of press ups

**If you drop the bar or don’t complete a rope immediate 5 burpee penalty

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Friday 27th November

By | 2015-11-26T09:00:12+00:00 November 26th, 2015|Uncategorized|

Strength:
Jerk 3rm
Weighted pull up 3×6

Met Con:
10 muscle ups
50 squat thrusts
8 muscle ups
40 squat thrusts
6 muscle ups
30 squat thrusts
4 muscle ups
20 squat thrusts
2 muscle ups
10 squat thrusts

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Wednesday 25th November

By | 2015-11-24T13:47:16+00:00 November 24th, 2015|Uncategorized|

Strength:
Snatch 3×3
Clean + front squat + jerk 4×2

Met Con:
Sprint chipper
20 oh squats 50/35kg
30 pull ups
40 deadlifts 70/50kg
50 burpees

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Tuesday 24th November

By | 2015-11-24T07:08:49+00:00 November 24th, 2015|Uncategorized|

Strength:
Press 5×5
Strict toes to bar 3×10

Met Con:
20 bench/floor press BW/75%BW
Into
Annie
50,40,30,20,10
Double unders
Sit ups
Into
50 push ups

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Monday 23rd November

By | 2015-11-22T20:07:30+00:00 November 22nd, 2015|Uncategorized|

Conditioning:
4x400m run or row, 2 mins rest between

Met Con:
6 ball to shoulder 75/50kg
20 pull ups
6 ball to shoulder
15 pull ups
6 ball to shoulder
10 pull ups

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