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Thursday 3 September 2015

Please note. There is NO 9:30 Session Today.

WOD

From the Racks = 6 Sets of

1FS & 1 Split Jerk @85-95% of C&J

Then

30 Burpee Box Jump Overs 24/20

40 T2B

30 Burpee Box Jump Overs 24/20

_DSC0174

 
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formats

Wednesday 2 September 2015

***There will be no 9:30 session today!!

WOD

1RM Snatch

Then

4 Rounds

15 KB SDHP 24/16

20 Situps

15 Goblet Squats 24/16

_DSC0180

 
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Tuesday 1 September 2015

WOD

Back Squat

1×8 @65%

1×8 @70%

1×6 @80%

1×6 @85%

Then

6 Rounds on the 3:00 minute mark

6 Push Jerk – YOU choose the load = challenging.

12 Box Jumps 24/20

Run 200m

_DSC0199

 

 

 
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formats

Monday 31 August 2015

WOD

12 minutes 1RM Strict Press – Compare to 22/04/15

Then A OR B

A

Row 1K

15 Cleans 84/59

21 Ring Dips

12 Cleans

15 Ring Dips

9 Cleans

9 Ring Dips

B

Run 1 Mile

10 – 1

DL 61/43

Pushups

20 DU after each set.

 
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Sunday 30 August 2015

R&R

 
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Saturday 29 August 2015

WOD

René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Hero-Rene_th

 
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Friday 28 August 2015

WOD

5 – 5 – 5  DL Compare to 10/07/15

Then

100 DU (200)

40 OHS 52/36 (61/43)

Partition anyhow.

 
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Thursday 27 August 2015

WOD

Every 2 minutes for 10 Rounds

3 Power Cleans & Jerks

Then

40 Cal Row

400m Run

40 Burpees

 
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Wednesday 26 August 2015

WOD

Every 2 minutes for 10 Rounds

3 Snatches = Full

Then

5 Rounds

Run 200 m

10 FS 61/43 (75/53)

20 (30) DU

 
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Tuesday 25 August 2015

WOD

Back Squat

1×8 @65%

1×8 @70%

1×6 @80%

1×6 @85%

Then

AMRAP 12

3 Ring Dips (MU)

6 C&J 61/43

12 Box Jumps 24/20

 

 
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