Saturday12th January

By |2019-01-06T20:09:16+00:00January 11th, 2019|Uncategorized|

Conditioing:
In a pair complete (alternating)
500m row partner A
500m row partner B
400m run partner A
400m run partner B
25 burpee over the box jumps partner A
25 burpee over the box jumps partner B

Met Con:
6 rds
6 hang squat cleans 60/42.5kg
6 STOH 60/42.5kg
6 chest to bar pull ups

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Friday 11th January

By |2019-01-06T20:04:03+00:00January 10th, 2019|Uncategorized|

Strength:
2 clean + 2 jerks x5

Met Con:
20,18,16,14,12,10,8,6,4,2
GTOH 40/27.5kg
Push ups
*Every 5 mins complete 10 toes to bar

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Thursday 10th January

By |2019-01-06T19:59:08+00:00January 9th, 2019|Uncategorized|

Strength:
Muscle up 3x max
Front lever 3x lower throughs

Met Con:
3 rds
9 thrusters 60/42.5kg
15 ring dips
21 russian swings 36/38kg

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Wednesday 9th January

By |2019-01-06T19:55:47+00:00January 8th, 2019|Uncategorized|

Strength:
Squat 5×5

Met Con:
5 rds
5 single arm KB C&J R 32/24kg
10 burpees
5 single arm KB C&J L 32/24kg
20 sit ups

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Monday 7th January

By |2019-01-06T19:19:57+00:00January 6th, 2019|Uncategorized|

Strength:
Deadlift 5rm

Met Con:
Sarah’s Birthday wod
1 mile run
8 handstand push ups
1 strict muscle up
8 handstand push ups
27 burpees
8 handstand push ups
1 strict muscle up
8 handstand push ups
1 mile run

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Saturday 5th January

By |2019-01-02T11:14:44+00:00January 4th, 2019|Uncategorized|

Strength:
Power snatch 5×5

Met Con:
100 double unders
50 pull ups
25 burpee box step overs with a plate 20/10kg, 24,20″
50 push ups
100 double unders

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Friday 4th January

By |2019-01-02T11:05:53+00:00January 3rd, 2019|Uncategorized|

Strength:
Front squat 5,3,1
L sit hold max hold after each set of squats

Met Con:
12 min AMRAP
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

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