Monday 30 November 2015

Monday 30th November

A) Front squat
3 x 3 @ 70%
3 x 2 @ 80%
3 x 1 @ 90%

WOD 21-15-9-3
Hspu 
Back squat 70/50

- do not drop bars behind neck. Sub hspu for burpees

Saturday 28 November 2015

Technical Errors

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Friday 20 November 2015

Friday 20th November

EMOM x 10 mins
7-10 ttb

WOD - for time
100 oh lunge 20/10 
(Load your bar then...)
15 squat cleans 60/40 
100 double unders
20 pull ups 
100 double unders
25 box jumps
100 double unders
30 deadlifts 60/40

* cash out 800m run


Thursday 19th November

A) OHS
5 X 5 building in weight - NO FAILS

WOD EMOM X 20 min (4 rounds)

Min 1: 10 OHS - 50/35
Min 2: 150m sprint row
Min 3: 10 burpee to rig 
Min 4: 20 KBS 24/16
Min 5: rest

Wednesday 18 November 2015

Wednesday 18th November

A) Back Squat
6 X 3 @ 80% of 1RM

WOD 5RFT

5 c2b pull ups
7 power clean
9 stoh
11 back squat

RX: 85/55

Tuesday 17 November 2015

Tuesday 17th November

A) for time
Deficit push ups - off 10kg plates
Abmat sit ups

WOD - 4RFT
10 power snatch 55/35
10 box jump 24/20
10 t2b

Monday 16th November

A) EMOM x 12
Min 1: 8 burpee pull ups
Min 2: 8 burpee box jumps

Wall balls
Pull ups
....... Burpees!

Monday 9 November 2015

Friday 6 November 2015

Friday 6th November

WOD - for time

50 KBS 24/16
50 back squats 60/40
1 mile run
50 front squats 60/40
1 mile run
50 back squats 60/40
50 KBS 24/16


Thursday 5th November

A) Push Jerk
6 x 3 building to a heavy load

WOD 

100 double unders
30 pull ups
75 double unders
30 box jumps 24/20
50 double unders
30 burpees

cash out: 100 unbroken double unders
A break = 10 down ups


Wednesday 4 November 2015

Wednesday 4th November

A) EMOM x 15
Min 1: 15 slam balls 9/7
Min 2: 20 hollow rocks 
Min 3: 20 wall balls 9/6

WOD 3-6-9-12-15

Thruster 55/35
Ttb 

* if you break any set of thrusters = 5 burpee

Tuesday 3rd November

A) Rowing sprints
3 x 300m sprint

WOD 20 min AMRAP

200m run
10 wall balls 9/6
10 box jump 24"/20"
5 deadlift 120/90

Sunday 1 November 2015

Monday 2nd November

A) Front Squat Pause
6 x 3 @ 75% with a 3 second pause at the bottom

WOD every 02:00 for 6 rounds

12 pull ups
9 burpees
6 front squats 80/60