5 x 12 - warm up to work at a heavy load for all sets
WOD - 12 min AMRAP
3 bar muscle up
6 power clean 60/40
9 pistol - alternating
Wednesday, 15 July 2015
Monday, 13 July 2015
Monday 13th July
A) Front Squat
5-7 sets of:
1 pause for 3 secs
3 normal speed squats
85% of 1RM
WOD 5RFT
60 double under
16 c2b pull up
9 deficit HSPU 9"
Wednesday, 8 July 2015
Tuesday 7th July
Tuesday 7th July
A) rowing efforts
5 x 250m sprints
WOD - 7RFT
6 t2b
8 box jump 24/20
10 GTOH 42.5/30
Monday, 6 July 2015
Monday 6th July
A) EMOM x 12 min
Min 1: 8 strict T2B
Min 2: 12/10 Burpee
Min 3: 40 unbroken double unders
WOD
Back squat 60/40
1-2-3-4-5-6-7-8-9-10
HSPU
Thursday, 2 July 2015
Thursday 2nd July
A) OHS
15 mins spending time on 3-5 reps in the deepest position of the OHS possible whilst keeping tension
WOD 27-21-15-9
Wall ball 9/6
Box jump 24/20
OHS 42.5/30
..... Holy quads!!!
Wednesday 1st July
A) Row + run efforts
3 sets of 300m row + 200m run all out
WOD 12 min AMRAP
6 t2b
9 push press 50/35
12 front squat 50/35
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