Saturday 1st October

By | 2016-09-30T18:29:33+00:00 September 30th, 2016|Uncategorized|

Strength:
Muscle up 3×10
Ab sequence x3

Met Con:
3 rds of 1 min on each station
KB C&J 2×24/16
Burpees
Sit ups
Ring rows
Squat thrusts
Rest

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Thursday 29th September

By | 2016-09-28T21:44:06+00:00 September 28th, 2016|Uncategorized|

Strength:
Floor press 5×5
Wide ring rows 3×15

Met Con:
‘Diane’
21,15,9
Deadlift 100/70kg
Handstand push ups

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Tuesday 27th September

By | 2016-09-26T21:07:49+00:00 September 26th, 2016|Uncategorized|

Strength:
For 20 mins
5 power snatch on even mins
30 sec wall handstand on odd

Met Con:
Sprint chipper
500m row
20 push press 50/35kg
20 toes to bar
20 burpees

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Monday 26th September

By | 2016-09-25T21:59:52+00:00 September 25th, 2016|Uncategorized|

Strength:
Using 80% of you 1rm C&J
On min 1 complete 1 C&J
On min 2 complete 1 clean + 1 front squat + 1 jerk
On min 3 complete 1 clean + 2 front squats + 1 jerk
etc…..

Met Con:
12 rds
6 chest to bar pull ups
9 push ups
12 russian KB swings 32/24kg

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Saturday 24th September

By | 2016-09-23T19:41:51+00:00 September 23rd, 2016|Uncategorized|

Strength:
Weighted dips 5×5
Kipping toes to bar 21,15,9 or strict TTB 3×10

Met Con:
CFT twins Em & Leah’s birthday wod
In a pair complete
6 rds
6 deadlifts 135/85kg
6 muscle ups
Into
6 rds
20 box jumps 24/20″
20 pull ups
Into
40 squat cleans 65/45kg
Reps can be split in any way.

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Friday 23rd September

By | 2016-09-16T11:23:01+00:00 September 22nd, 2016|Uncategorized|

Strength:
Clean & Jerk 6×2

Met Con:
10 power snatch 60/40kg
20 ring dips
10 squat snatch 60/40kg
20 ring dips
10 oh squat 60/40kg
20 ring dips

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Thursday 22nd September

By | 2016-09-16T11:18:05+00:00 September 21st, 2016|Uncategorized|

Strength:
Turkish get up 3×3 on each arm
Strict chest to bar pull up 3×5-10

Met Con:
25 min amrap
50 toes to bar
50 wall balls
50 alt KB snatch 24/16kg
50 double unders

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