Thursday 26th October

A) Push Jerk

6 x 3 - AHAP

WOD - 21-15-9-3

Push Jerk 60/40

Alternating lunges

Push ups

Tuesday 22nd October

A) Back Squat

5 x 5 @ 85%

WOD - Choose 1 20 min AMRAP

'Cindy'

 5 pull ups

10 press ups

15 air squats

'Mary'

 5 HSPU

10 Pistol (alternating)

15 Pull Ups

Monday 22nd October

B, Snatch

6 x 2 full snatch

- no touch and go

- no fails. Stick below 80%

WOD - For Time

10 - 1

Front Squat 80/50

1 - 10

Box jump 24"/20"

Lack of posts!

The server I use to update the blog has been f*#ked. Many apologies!

Thursday 10th October

WOD - for time

25 ABMAT Sit-ups

15 HSPU

25 ABMAT Sit-ups 

15 STOH 70/35

100 Double Unders

15 STOH 70/35

25 ABMAT Sit-ups

15 HSPU

25 ABMAT Sit-ups 

B) Oly Lifting

Power snatch 7x3 - touch & go reps

Monday 7th October

A) Mobility

- Hamstring

- Running tekkers

WOD - October Benchmark

Run 5km for time

Friday 4th October

A) Front Squat

5 x 3 @ 75% 

WOD - TABATA these -

Deadlift 60/40

ABMAT Sit Ups

Double Unders

Wednesday 2nd October

A.M. Track session

300m all out

2:00 mins rest

300m all out

1:30 mins rest

300m all out

1:00 min rest

300m all out

Then 3 RFT

300m run backwards

20 KBS 16/12

300m run forwards

20 KBS 16/12

300m run backwards

20 KBS 16/12

Box WOD - Find 1RM for all movements

- Strict Press

- Clean

- OHS

Tuesday 1st October

A) BB Complex OMEM 10 Mins

1 Pwr Clean + 1 Hang Clean + 1 Jerk

WOD - For Time (17 Min Cap)

20 Front Squat 90/60

40 T2B

60 Burpee Over Bar

Monday 30th September

September Benchmark Re-test

'Kelly' - 5RFT

400m Run

30 Box Jump 24"/20"

30 Wall Ball 9/6