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Friday 1st March

By |2019-02-23T21:57:53+00:00February 28th, 2019|Uncategorized|

Conditioning:
3x800m runs, 2 mins rest between

Met Con:
On the min for 16 mins
3+ muscle ups on even
10 front lunges on odd

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Wednesday 27th February

By |2019-02-26T21:03:22+00:00February 26th, 2019|Uncategorized|

Strength:
Handstand push up + L sit 5×6+20sec

Met Con:
Adam’s Birthday wod
43 kB swings 32/24kg
26 burpee over the box jumps 24/20”
2 mile run
76 pull ups

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Tuesday 26th February

By |2019-02-23T21:49:08+00:00February 25th, 2019|Uncategorized|

Strength:
Snatch pull + hang snatch + snatch x5
Power clean 5×3

Met Con:
21,15,9
Stoh 65/42.5kg
Toes to bar
Hang power cleans 65/42,5kg

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Monday 25th February

By |2019-02-23T21:44:40+00:00February 24th, 2019|Uncategorized|

Strength:
Ring dip + Chin up 5×12+12

Met Con:
19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

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Saturday 23rd February

By |2019-02-14T13:50:09+00:00February 22nd, 2019|Uncategorized|

Conditioning:
3 rds
400m run
20 burpees
400m run
2 mins rest

Met Con:
Alternating for 16 mins
3 power snatch on even mins
10 chest to bar on odd mins

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Friday 22nd February

By |2019-02-14T13:46:12+00:00February 21st, 2019|Uncategorized|

Strength:
Clean & Jerk 6×2

Met Con:
100 double unders
10 muscle ups
80 double unders
8 muscle ups
60 double unders
6 muscle ups
40 double unders
4 muscle ups
20 double unders
2 muscle ups

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Wednesday 20th February

By |2019-02-14T13:37:25+00:00February 19th, 2019|Uncategorized|

Strength:
Snatch pull + hang snatch + snatch x5
Power clean 5×3

Met Con:
Working in a pair complete 3 rds each (alternating)
3x 5,8,12m shuttles

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