Thursday 30 January 2020

Strength Ring Dip 5×5 Weighted Into 10 Kipping 000,300,600,900,1200 Weight must stay same throughout * WOD 0-5 Mins AMRAP 11 Front Squat 7 Push Press 5-10 Mins For Time 800m Run 10-15 mins AMRAP 11 Front squat 7 Bar Facing Burpees @42.5/30kg * PEAK 7min AMRAP 3 Power snatch (50/35) (115/75) 3 toes to bar…

Tuesday 28 January 2020

Strength Front Squat 3×3 @80% of 1rm 2×7 @60% of 1rm 000,200,400,730,1000 * WOD For Time (11-13 min cap) 5 Rounds 12m SGL Arm OH Lunge (6m+6m)@25/15kg 12m HS Walk (6m+6m) 12 TTB * PEAK 10min AMRAP 5 Shoulder to overhead (50/35) (115/75) 10 Power Cleans (50/35) (115/75) 15 Box jumps (60/50) (24/20)

Thursday 23 January 2020

Strength Pause Front Squat 6×3 @65% of 1rm *Pausing 2 seconds at bottom position 000,230,500,730,1000,1230 * WOD For Time (7-10 min cap) 5 Rounds 20 Wall Balls 5 Devil Press @20/14lbs @25/15kg * PEAK 5 Rounds not for time Max effort Strict Pull-ups Max effort DB Bench Press (30/20) Max effort strict ring dips

Wednesday 22 January 2020

Gymnastics Handstand Walk/ Hold 5 Sets 20 Pike hold (on box) + HS Walk or 30 Shoulder taps *athlete picks their distance Rest 2 mins between sets * WOD For Time 1K Row,5 Mins Rest 1K Row,5 Mins Rest 1K Row Score = Total Time Including Rest * PEAK Back Squat 7×4@85% of 1RM Rest…