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Thursday 12th March

By |2020-03-06T16:33:04+00:00March 11th, 2020|Uncategorized|

Strength:
Clean + front squat + jerk 5×2

Met Con:
20 min AMRAP
9 KB deadlifts 2×32/24kg
6 burpee box jumps 24/20”
3 muscle ups

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Wednesday 11th March

By |2020-03-06T16:31:30+00:00March 10th, 2020|Uncategorized|

Strength:-

5×20 sec handstand hold+ 3 lateral wall walks or 3 x shoulder taps or 3 x marching
Tabata hollow / dish hold then arch / superman hold

Metcon:-

2 x 8 min AMRAPS, no rest in between. YGIG
12 cal row + 15 goblet squats 24kg/16kg
12 cal bike + 15 DB Snatch 22.5/15kg

Non working partner to hold plank during AMRAP 1 and bar hang during AMRAP 2

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Sunday 8th March

By |2020-03-05T15:32:21+00:00March 7th, 2020|Uncategorized|

Strength:-

Pick from the week

Metcon:-

A chipper, in pairs
60 Thrusters 40/30kg
60 HSPU
60 DB Snatch 22.5 / 15kg
60 T2B
60 Box jump overs
60 Pull ups
60 Thrusters 40/30kg
60 HSPU
60 DB Snatch 22.5/15kg

 

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Friday 6th March

By |2020-01-20T18:29:10+00:00March 5th, 2020|Uncategorized|

Strength:
Clean + front squat + jerk 5×2

Met Con:
50 thrusters
* on the min 10 chest to bar pull ups

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Thursday 5th March

By |2020-03-05T10:38:50+00:00March 4th, 2020|Uncategorized|

Strength:

Complete the following for quality:

**DETAILS**

5×20 sec handstand hold

Then one of the following:-

3 x lateral wall walks OR

3 x max marching OR

3 x max shoulder taps

Then 4 rounds of Tabata

Tabata hollow / dish hold then arch / superman hold

Metcon:
In a 12 minute window complete as many reps as possible of:

12 rounds in pairs wod (alternating rounds)
In 60 sec complete
150/135m row + max KB swings 24/16

 

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