Thursday 1st March

By |2018-02-25T18:52:14+00:00February 28th, 2018|Uncategorized|

Strength:
Strict handstand push up 3xmax

Met Con:
10 Muscle ups
50 KB swings 24/16kg
8 muscle ups
40 KB swings
6 muscle ups
30 KB swings
4 muscle ups
20 KB swings
2 muscle ups
10 KB swings

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Wednesday 28th February

By |2018-02-25T18:46:47+00:00February 27th, 2018|Uncategorized|

Strength:
6x snatch pull + hang snatch + snatch

Met Con:
15 min AMRAP pairs wod
alternating rds
10 front squats 75/50kg
10 box jumps 30/24″
150m row

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Tuesday 27th February

By |2018-02-27T06:41:56+00:00February 26th, 2018|Uncategorized|

Strength:
Weighted ring row + strict dips 4×8+max

Met Con:
8 min AMRAP
5 stoh 70/47.5kg
5 oh squats 70/47.5kg
10 chest to bar pull ups

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Monday 26th February

By |2018-02-25T20:18:02+00:00February 25th, 2018|Uncategorized|

Strength:
Squat 5,3,1
Press 5,3,1

Met Con:
Adam’s Birthday wod
800m run
24 KB swings 32/24kg
42 sit ups
24 OH lunges 1×22.5/15kg
42 box jumps 24/20″
24 pull ups
800m run

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Saturday 24th February

By |2018-02-23T20:36:10+00:00February 23rd, 2018|Uncategorized|

Strength:
Clean 5×3

Met Con:
18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22.5/15kg
14 / 12-cal. row

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Friday 23rd February

By |2018-02-18T20:50:07+00:00February 22nd, 2018|Uncategorized|

Strength:
Strict handstand push up 3xmax
Strict chest to bar 3xmax

Met Con:
21 Thrusters 50/35kg
9 rope climbs
15 thrusters
6 rope climbs
9 thrusters
3 rope climbs

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Thursday 22nd February

By |2018-02-18T20:42:20+00:00February 21st, 2018|Uncategorized|

Strength:
6x snatch pull + hang snatch + snatch

Met Con:
100 KB swings 32/24kg
100 sit ups
100 box jumps 24/20″
100 med ball russian twists 20/14lbs

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