Thursday 1st February

By |2018-01-28T18:35:19+00:00January 31st, 2018|Uncategorized|

Strength:
For 16 mins commplete
3 squats on even mins
10+ sec L-sit on odd

Met Con:
Partner wod alternating rounds
1. 500m row + 5 burpees
2. 400m row + 10 burpees
3. 300m row + 15 burpees
4. 200m row + 20 burpees
5. 100. row + 25 burpees

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Monday 29th January

By |2018-01-28T18:17:38+00:00January 28th, 2018|Uncategorized|

Strength:
Weighted pull ups 3×5
Weighted dips 3×5

Met Con:
5 rds
5 muscle ups
10 handstand push ups
15 russian swings 36/28kg

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Saturday 27th January

By |2018-01-20T22:11:34+00:00January 26th, 2018|Uncategorized|

Strength:
Bar muscle up 3×5+
Double KB press 3×10

Met Con:
20 min AMRAP
10 russian swings 32/24kg
10 dips
10 over the box jumps 24/20”

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Friday 26th January

By |2018-01-20T22:07:38+00:00January 25th, 2018|Uncategorized|

Strength:
For 20 mins commplete
3 squats on even mins
10+ sec L-sit on odd

Met Con:
1 power snatch 50/35kg
10 burpees
2 power snatch
9 burpees
3 power snatch
8 burpees
4 power snatch
7 burpees
5 power snatch
6 burpees
6 power snatch
5 burpees
7 power snatch
4 burpees
8 power snatch
3 burpees
9 power snatch
2 burpees
10 power snatch
1 burpee

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Tuesday 23rd January

By |2018-01-20T20:25:03+00:00January 22nd, 2018|Uncategorized|

Strength:
Weighted pull ups 5×5
Weighted dips 5×5

Met Con:
50 double unders
25 toes to bar
25 push ups
40 double unders
20 toes to bar
20 push ups
30 double unders
15 toes to bar
15 push ups
20 double unders
10 toes to bar
10 push ups
10 double unders
5 toes to bar
5 push ups

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