Friday 22nd July
Strength:
For 16 mins complete
3 deadlifts on even mins
3-6 muscle ups on odd
Met Con:
5 rds
8 push press 2×32/24kg
10 toes to bar
Strength:
For 16 mins complete
3 deadlifts on even mins
3-6 muscle ups on odd
Met Con:
5 rds
8 push press 2×32/24kg
10 toes to bar
Strength:
Oh lunge 3×12
Weighted pull up 3×5
Met Con:
Gary’s birthday wod:
18 min amrap
47 cal row buy in
Into amrap in the time remaining:
22 hand release push ups
7 ball to shoulder 75/50kg
69 air squats
Strength:
Back squat + ring dip 3×6+12
Met Con:
10 min amrap
50 double unders
20 alt KB snatch 32/24kg
10 chest to bar pull ups
Strength:
Snatch 3×3
2 cleans + 2 jerks x5
Met Con:
Mark and Em’s weddings wod
22 power clean and jerks
7 muscle ups
16 OH squats
Rx 55/37.5kg
Strength:
Strict handstand push up 3×8
Kipping chest to bar 21,15,9
Met Con:
In a team of 4 (2x sub pairs)
50,35,20
Thrusters 40/30kg
Over the bar burpees
Into
180 calorie row
Gym closed
Strength:
For 16 mins complete
3 deadlifts on even mins
3-6 muscle ups on odd
Met Con:
8 min amrap
3 squat cleans 50/35kg
3 ring dips
6&6
9&9
Etc..
Strength:
Oh lunge 3×12
Weighted pull up 3×5
Met Con:
500m row
Into
15,12,9
front squat 60/40kg
Toes to bar
Into
500m row
Strength:
Back squat + ring dip 3×6+12
Met Con:
3 rds
400m run
15 burpee box jumps 24/20″
15 pull ups
Strength:
Snatch 3×3
2 cleans + 2 jerks x5
Met Con:
5 rds
5 floor press
5 power cleans
Rx 90/60kg