Saturday 1st December

By |2019-10-09T21:22:22+00:00November 30th, 2018|Uncategorized|

Thrusters 5×3

Met Con:
Pull ups
Med ball cleans
Single arm stoh 28/20kg (reps split between arms)

Ring Y outs 3×10
Strict chin ups 3x max

Met Con:
In a pair complete
160 cal row
100 burpee over the box jumps 24/20″
40 power cleans 60/40kg

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Thursday 29th November

By |2018-11-25T18:26:47+00:00November 28th, 2018|Uncategorized|

Press 5×5
Bent over row 5×5

Met Con:
3 rds
1 min burpees
1 min sit ups
1 min hang cleans 2×22.5/15kg
1 min squat thrusts
1 min plank

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Tuesday 27th November

By |2018-11-25T18:12:39+00:00November 26th, 2018|Uncategorized|

Hang power snatch 3 on the min for 10 mins

Met Con:
4 rds
25 chest to bar pull ups
25 v-sits
25 wall balls

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Monday 26th November

By |2018-11-25T18:06:54+00:00November 25th, 2018|Uncategorized|

weighted pull up 5×5
GHD sit up 5×10 (use weight if needed)

Met Con:
20 min Amrap
6 toes to bar
8 push ups
10 KB swings 32/24kg

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Saturday 24th November

By |2018-11-20T13:40:17+00:00November 23rd, 2018|Uncategorized|

Hang clean 10 mins to get a 3rm

Met Con:
Towers birthday wod
Twin (2) Rounds for time

50 strict press @ 50kg
24 Hang power Clean @50kg
11 Front squat @ 80kg (use same bar load it to 80kg)
19 strict pull ups
68 med ball sit ups
50 calorie row

Finish with
2 rope climbs

RX – Each partner has to do half the reps each.

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