Wednesday 1st February

By | 2017-01-30T18:43:54+00:00 January 31st, 2017|Uncategorized|

BB/CF Cycling:
3×10 hang squat snatch
3×15 knees to elbow

Met Con:
3 rds
50 KB swings 24/16kg
35 push ups
20 pull ups

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Tuesday 31st January

By | 2017-01-30T18:44:25+00:00 January 30th, 2017|Uncategorized|

Strength:
C&J 5×2
OH squat 3×5

Met Con:
6 squat snatch 75/50kg
15 chest to bar pull ups
9 squat snatch 60/40kg
12 chest to bar pull ups
12 squat snatch 50/35kg
9 chest to bar pull ups

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Monday 30th January

By | 2017-01-29T21:51:54+00:00 January 29th, 2017|Uncategorized|

Strength:
Bar muscle up 3x max
CF Cycling:
21,15,9 handstand push ups

Met Con:
Open wod practice 14.3
8 min AMRAP
10 deadlifts 60/42.5kg
15 box jumps 24/20″
15 deadlifts 85/60kg
15 box jumps, 24/20″
20 deadlifts 102.5/70kg
15 box jumps 24/20″
25 deadlifts 125/85kg
15 box jumps 24/20″
30 deadlifts 145/92.5kg
15 box jumps 24/20″
35 deadlifts 165/102.5kg
15 box jumps 24/20″

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Friday 27th January

By | 2017-01-11T13:21:28+00:00 January 26th, 2017|Uncategorized|

Strength:
Jerk 5×2
Ring Dip 3×15

Met Con:
5 rds
12 over the bar burpees
9 power snatch 50/35kg
6 oh squats

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Thursday 26th January

By | 2017-01-11T13:12:12+00:00 January 25th, 2017|Uncategorized|

BB/CF Cycling:
3×10 hang squat snatch
3×15 chest to bar

Met Con:
14 min AMRAP
60 cal row
50 toes to bars
40 wall ball
30 cleans (any) 62.5/45kg
20 muscle ups

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Tuesday 24th January

By | 2017-01-11T12:38:04+00:00 January 23rd, 2017|Uncategorized|

Strength:
Bar muscle ups 3xmax
CF Cycling:
3×12 alternating kb snatch

Met Con:
3 rds
60 air squats
30 pull ups

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Monday 23rd January

By | 2017-01-11T12:28:51+00:00 January 22nd, 2017|Uncategorized|

BB/CF Cycling:
Deadlift 20rm t&g
2x60sec bar facing burpees

Met Con:
5 rds
15 chest to bar
25 push ups
50 double unders

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