Wednesday 5 September 2018

STRENGTH Deadlift 5×5 @80% of 3rm 000,200,400,600,800 WOD 10 Min AMRAP 21 DU 14 Alt Pistol Squats 7 Power Snatch @52.5/35 PEAK In pairs Complete 800m – Every Drop change movements *Partner A with farmers carry 32/24 (70/53) *Partner B with heavy sandbag carry 100 Calorie Bike 100 Double DB Thrusters 22.5/15 10 Burpee box…

Saturday 1 September 2018

WOD  Partner WOD (40min time Cap) one work one rest 2K run (to be done in 200m legs) 50 Hang Power Cleans @35/50kg 50 Push Press @35/50kg 50 T2B 50 box jumps 50 burpees 50 American KB Swings @16/24kg 50 Goblet squats @16/24kg 50 wall ball sit ups 50 Pull Ups 50 Thrusters @35/50kg 2K run (to be…

Friday 31 August 2018

STRENGTH Front Squat 5×5 @80% of 1rm 000,230,500,730,1000 WOD 12 Min AMRAP 12 Cal Row 9 Power Snatch 6 Overhead Squats 3 Rope Climbs @52.5/35 PEAK 2 Sets of 3 intervals of 3min Work: 3min Recovery , rest 8min between sets Interval 1: 3min AMRAP 2 Ring Muscle ups 4 handstand pushups 8 Thrusters 35/25…

Thursday 30 August 2018

STRENGTH Bench Press 7×1@ 90-95% 2×5 @65% 000,200,400,600,800,1000, 1200,1400 WOD For Time (10 min cap) 20 DBL DB Box Step Ups 30 HSPU 40 Wall Balls @22.5/15 @20/14 PEAK Every 90 seconds 2 clean and jerk x 9-12 sets *Start at 65%+ and increase every 1-2 sets if you’re feeling good. Otherwise stay on the…