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Monday 20th November

By |2017-11-19T16:00:39+00:00November 19th, 2017|Uncategorized|

Strength:
Strict chest to bar 3xmax
Single arm press 3×6 each arm

Met Con:
8 min AMRAP
3 c&j 60/42.5kg
3 strict ring dips
6 c&j
6 strict ring dips
9&9 etc

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Saturday 18th November

By |2017-11-13T07:43:21+00:00November 17th, 2017|Uncategorized|

Strength:
Bar muscle up 3xmax

Hero Wod:
‘Coffland’
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m run
30 push ups

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Friday 17th November

By |2017-11-13T07:39:46+00:00November 16th, 2017|Uncategorized|

Strength:
Oh squat 3×5
Power snatch 3×3

Met Con:
5 rds
15 dumbbell thrusters 22.5.15kg
50 double-unders
3 rope climbs

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Tuesday 14th November

By |2017-10-27T08:26:21+00:00November 13th, 2017|Uncategorized|

Strength:
Strict chest to bar 3xmax
Single arm press 3×6 each arm

Met Con:
20,18,16,14,12,10,8,6,4,2
pull ups
push up
sit ups
Squats

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Saturday 11th November

By |2017-11-10T22:43:15+00:00November 10th, 2017|Uncategorized|

Team wod week:

Teams of 3

Wod 6:
Part A:
In 10 mins achieve a total for a 1rm stoh (from a rack)

Part B:
WOD 2: Holly’s Birthday WOD

Every team member 21cal row (1 rower per team)
Partner 1 21 deadlifts 100/70 kg
Partner 2 21 wall balls 30/20 lbs
Partner 3 21 pull ups
Every team member 21cal row (1 rower per team)
Partner 3 21 deadlifts 100/70kg
Partner 1 21 wall balls 30/20
Partner 2 21 pull ups
Every team member 21cal row (1 rower per team)
Partner 2 21 deadlifts 100/70kg
Partner 3 21 wall balls 30/20
Partner 1 21 pull ups
Every team member 21cal row (1 rower per team)

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