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