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Thursday 31st October

By |2019-09-07T15:00:07+00:00October 30th, 2019|Uncategorized|

Strength:
3x max strict pull up + side to side
50x gut busters

Met Con:
3 rds
20 alt DB snatch 22.5/15kg
16 dips
12 toes to bar

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Tuesday 29th October

By |2019-09-07T13:53:44+00:00October 28th, 2019|Uncategorized|

Strength:
3x 1 length of oh lunge + front lunge + back lunge

Met Con:
3 rds
400m run
50 KB swings 24/16kg
25 push ups

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Monday 28th October

By |2019-10-27T17:49:17+00:00October 27th, 2019|Uncategorized|

Strength:
Ring Y outs 3×10
Strict chin up 3x max

Met Con:
10 min AMRAP
10 OH squats 40/30kg
10 toes to bar

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Saturday 26th October

By |2019-10-25T08:08:20+00:00October 25th, 2019|Uncategorized|

Open wod 20.3:

21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Weight 1: 102.5/70kg
Weight 2: 143/93kg

Strength:
Ring dip 3×5
Front lever 3x holds

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Friday 25th October

By |2019-09-11T04:25:11+00:00October 24th, 2019|Uncategorized|

Strength:
3x max strict pull ups + side to side
50x gut busters

Met Con:
10 rds
3 squat cleans 85/55kg
7 toes to bar

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Thursday 24th October

By |2019-09-07T14:53:23+00:00October 23rd, 2019|Uncategorized|

Strength:
5×2 snatch

Met Con:
20 STOH 60/40kg
40 double unders
15 STOH
30 double unders
10 STOH
20 double unders

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Wednesday 23rd October

By |2019-10-22T14:30:17+00:00October 22nd, 2019|Uncategorized|

With a running clock.

Met Con 1:
40 cal row
into
5 rds
7 thrusters 50/35kg
7 Toes to bar
7 burpees

5 Minutes Rest

Met Con 2: Prem’s Birthday WOD

Metcon:
5 strict ring muscle ups
5 snatch (squat) 50/35kg
22 pull ups
41 box steps overs 22.5/15kg
200 double unders

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