Monday 25th Movember

A) Push Press

10x2 - AHAP

WOD - 12 Min AMRAP

12 KBS 24/16

12 Med ball clean 9/6

12 HR Push up

Thursday 21st November

A) Clean complex EMOM 15 Min

1 Clean

1 Front Squat

1 Push Jerk

WOD - For Time

800m Run

30 HSPU

800m Run

**deficit the HSPU if possible

Wednesday 20th November

Battle Of London qualifier 2

20 Min AMRAP 

50 Wall Ball 9/6 10ft/9ft

40 Russian KBS 32/24

30 Down/Ups

20 Pull Ups

100 Double Under

Tuesday 19th November

A) Strict Press

3-3-3-2-2-2-1-1-1

WOD - Tabata these:

Dead lift 80/50

ABMAT Sit ups

Goblet Squat 24/16

Monday 18th November

A) skill work

Kipping pull ups

WOD - 5 RFT

10 STOH 60/40

10 KBS 24/16

10 Box Jumps 24"/20"

Sunday 17th November

Hero WOD 'Bradley,

10 RFT

100m Run

10 Pull Ups

100m Run 

10 Burpees

30 secs rest 

Friday 15th November

A) Push Press

7x2 AHAP 

- focus on firing through hips and glutes

WOD - EMOM 20 Mins

Even - 12 Wall Walls 9/6

Odd  - 6 Power Clean 60/40