About alex

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So far alex has created 2073 blog entries.

Saturday 26th May

By | 2018-05-20T20:05:31+00:00 May 25th, 2018|Uncategorized|

Strength:
Jerk 5×2 + 1 rope climb after each set

Met Con:
16 min amrap
5 strict dips
10 med bll twists
15 air squats

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Friday 25th May

By | 2018-05-20T19:58:38+00:00 May 24th, 2018|Uncategorized|

Strength:
Snatch 6×2

Met Con:
3 rds
200m farmers carry 2×24/16kg
20 burpees
20 wall balls
20 Jumping lunges

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Thursday 24th May

By | 2018-05-20T19:54:55+00:00 May 23rd, 2018|Uncategorized|

Strength:
5x 10 strict pull ups + 3 floor presses

Met Con:
3rds
50 box jumps 24/20″
35 stoh 2×22.5/15kg
20 ring rows (feet on a box)

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Wednesday 23rd May

By | 2018-05-20T19:49:09+00:00 May 22nd, 2018|Uncategorized|

Strength:
Clean upto a heavy single
Clean 2×2 @90% of above
Clean 3×3 @80% of above
Clean 1×5 @70% of above

Met Con:
5 rds
10 OH squats 55/37.5kg
12 Chest to bar pull ups

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Tuesday 22nd May

By | 2018-05-20T19:45:06+00:00 May 21st, 2018|Uncategorized|

Strength:
3x 3 front lever hols + 3x back lever holds
Strict handstand push up 5×5 (use a deficit if needed)

Met Con:
50,40,30,20,10
Sumo high pulls 32/24kg
Sit ups
Push ups

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Monday 21st May

By | 2018-05-20T19:38:24+00:00 May 20th, 2018|Uncategorized|

Strength:
Squat 8×2

Met Con:
400m run
into
3 rds
10 C&J 55/37.5kg
15 toes to bar
into
400m run

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Saturday 19th May

By | 2018-05-13T18:35:26+00:00 May 18th, 2018|Uncategorized|

Met Con:
Team wod pair
2 rds
1 rope climb each
40 pull ups
200m run partner A
200m run partner B
40 ring dips
200m row partner A
200m row partner B
40 med ball sit ups as a pair
20 burpee box jumps partner A
20 burpee box jumps partner B

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Friday 18th May

By | 2018-05-13T14:29:04+00:00 May 17th, 2018|Uncategorized|

Met Con:
Regional wod 5
50 hspu
50 toes to bar
50 cal bike
50 box step overs 2×32/22.5kg
20 single arm oh lunge L
20 single arm oh lunge R

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Thursday 17th May

By | 2018-05-15T16:23:31+00:00 May 16th, 2018|Uncategorized|

Met Con:
Regional wod 4
2 rds
10 snatches 80/55kg
12 burpees
Then
2 rds
10 snatches 52.5/35kg
12 burpees

Strength:
Muscle up 3×10

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Wednesday 16th May

By | 2018-05-13T14:15:23+00:00 May 15th, 2018|Uncategorized|

Strength:
3x 3 squats + 12 dips

Met Con:
Regional team wod (adjusted)
In a pair complete 4 rds
200m run (both run together)
25 synchro chest to bar pull ups
10 c&j (any) 75/50kg

Scaled athletes can perform 25 CtB between them

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