Saturday 24th February

By | 2018-02-23T20:36:10+00:00 February 23rd, 2018|Uncategorized|

Strength:
Clean 5×3

Met Con:
18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 22.5/15kg
14 / 12-cal. row

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Friday 23rd February

By | 2018-02-18T20:50:07+00:00 February 22nd, 2018|Uncategorized|

Strength:
Strict handstand push up 3xmax
Strict chest to bar 3xmax

Met Con:
21 Thrusters 50/35kg
9 rope climbs
15 thrusters
6 rope climbs
9 thrusters
3 rope climbs

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Thursday 22nd February

By | 2018-02-18T20:42:20+00:00 February 21st, 2018|Uncategorized|

Strength:
6x snatch pull + hang snatch + snatch

Met Con:
100 KB swings 32/24kg
100 sit ups
100 box jumps 24/20″
100 med ball russian twists 20/14lbs

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Wednesday 21st February

By | 2018-02-18T20:35:06+00:00 February 20th, 2018|Uncategorized|

Strength:
Weighted ring row + strict dips 4×8+max

Met Con:
30,20,10
Wall balls 30/20lbs
Chest to bar pull ups

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Monday 19th February

By | 2018-02-18T20:26:23+00:00 February 18th, 2018|Uncategorized|

Strength:
L-rope climb 5×2

Met Con:
5 rds
30 double unders
15 toes to bar
8 strict handstand push ups

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Saturday 17th February

By | 2018-02-16T20:48:48+00:00 February 16th, 2018|Uncategorized|

Strength:
Strict handstand push up 3xmax
Strict chest to bar 3xmax

Met Con:
5 min AMRAP
Hang clean thrusters 70/47.5kg
* every drop perform 6 bar facing burpees

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Friday 16th February

By | 2018-02-11T14:35:38+00:00 February 15th, 2018|Uncategorized|

Strength:
6x snatch pull + hang snatch + snatch

Met Con:
15 min AMRAP
10 muscle ups
15 burpees
20 v-sits
25 wall balls

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Thursday 15th February

By | 2018-02-11T14:24:17+00:00 February 14th, 2018|Uncategorized|

Strength:
Weighted ring row + strict dips 4×8+max

Met Con:
800m run
Into
3 rds
7 stoh 80/55kg
14 chest to bar pull up

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