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Saturday 1st February

By |2020-01-07T14:45:38+00:00January 31st, 2020|Uncategorized|

Strength:
Snatch 3×3

Met Con:
20 min amrap
6 chest to bar pull ups
9 push ups
12 OH over the box step ups 1×15/10kg 24/20″

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Friday 31st January

By |2020-01-07T13:33:24+00:00January 30th, 2020|Uncategorized|

Strength:
Z press 3×10

Met Con:
Pairs wod
12 rds (6 each)
6 power cleans 75/50kg
200m run
6 over the bar burpees
*alternate after each complete round.

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Wednesday 29th January

By |2020-01-21T10:03:44+00:00January 28th, 2020|Uncategorized|

Strength:
5 x 10 Handstand hold + 10 x 1 wall walks

3 rounds of Durante Core

Met Con:
4 rounds
20 DB Deadlifts 2 x 22.5 / 15kg
15 DB Push ups

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Tuesday 28th January

By |2020-01-21T10:01:19+00:00January 27th, 2020|Uncategorized|

Strength:
3 x max strict pull ups

3 x max strict ring dips

Met Con:
30 Power snatch 60/42.5kg

*on the min including the first 5 over the bar burpees

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Saturday 25th January

By |2020-01-07T13:50:58+00:00January 24th, 2020|Uncategorized|

Strength:
Z press 3×10

Met Con:
In a pair complete
160 pull ups
160 KB swings 24/16kg
160 double unders
160 OH squats 42.5/30kg

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Friday 24th January

By |2020-01-07T13:49:46+00:00January 23rd, 2020|Uncategorized|

Strength:
Front squat 3×6

Met Con:
10-1
Deadlift 1.5x body weight
Ring push ups (feet the height of the rings)
Front lunge 2×24/16kg (perfoming both legs counts as 1 rep)

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