Friday 20th April

By | 2018-04-15T19:10:13+00:00 April 19th, 2018|Uncategorized|

Strength:
3×5 skin the cats + max ring pull ups

Met Con:
15 min AMRAP
6 STOH 2×32/24kg
12 pull ups
18 russian swings 32/24kg

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Thursday 19th April

By | 2018-04-15T19:07:33+00:00 April 18th, 2018|Uncategorized|

Strength:
Snatch 5×3
Strict toes to bar 3×10

Met Con:
30 thrusters for time 65/45kg
*on the min 4 over the bar burpees

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Wednesday 18th April

By | 2018-04-15T19:04:21+00:00 April 17th, 2018|Uncategorized|

Strength:
Push press 5×3
Strict pull up 3xmax

Met Con:
In a pair complete
8 rds (alternating)
500m row
18 ring dips
18 box jumps 24/20″

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Monday 16th April

By | 2018-04-15T19:41:12+00:00 April 15th, 2018|Uncategorized|

Strength:
Front lever 5x 3 out and ins

Met Con:
21,18,15,12,9,6,3
STOH 50/35kg
Toes to bar
*each round starts with a 200m run

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Saturday 14th April

By | 2018-04-08T20:32:09+00:00 April 13th, 2018|Uncategorized|

Strength:
3×5 skin the cats + max ring pull ups

Met Con:
20 min AMRAP
6 chest to bar pull ups
8 push ups
10 OH squats 40/30kg
*on minutes 0,5,10&15 complete 150m run

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Friday 13th April

By | 2018-04-08T18:17:53+00:00 April 12th, 2018|Uncategorized|

Strength:
Snatch 5×3

Met Con:
100 KB swings 28/20kg
100 OH lunges 25/15kg
100 gut busters
1000m row

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Thursday 12th April

By | 2018-04-08T18:10:31+00:00 April 11th, 2018|Uncategorized|

Strength:
Push press 5×3
Strict pull up 3xmax

Met Con:
25,20,15,10,5
Wall balls 30/20lbs
Toes to bar
*30 double unders after each round

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