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Tuesday 2 September 2014

WOD

BS

8 x 3 @ 75%

 

Then …

10 – 8 – 6 – 4 – 2

Cluster @ 75%

Rest 3 mins between sets

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Monday 1 September 2014

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Then

6 MU

24 OHS 43/30

Farmers Carry 200m 24/16 (32/24)

24 OHS

6 MU

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Sunday 31 August 2014

R&R

 
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Saturday 30 August 2014

WOD

“little” in the Middle

3 Rounds

10 Push Press 61/43

20 Pullups

 

10 Cleans 75/53

Rest 1 minute

10 Cleans

 

3 Rounds

10 Burpees

10 KB 32/24

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These guys…

 
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Friday 29 August 2014

WOD

EMOM 10

Starting at 50% of your 1RM Power Snatch  = Try to add weight every min

0-4 min 3 reps

5-7  min 2 reps

8-10 min 1 rep

Then

Run 400 m

20 T2B

30 Thrusters 35/25

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Thursday 28 August 2014

WOD

BS

3×2 @80%

1×1 @85%

1×1 @90%

1×1 @95%

1×1 @100%

Then

15 – 12 – 9 – 6

Burpee Pullups

OHS 52 / 36

( If Under 10 mins , @ 10:00 ME UB DU )

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Wednesday 27 August 2014

WOD

Cleans

6×2 @80%

2×2 @85%

Then

AMRAP 7

1,1 2,2 3,3 ……

PC 75/53  (93/65)

MU

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Tuesday 26 August 2014

WOD

3 RM FS

Then

21 – 15 – 9

DL 102/70

400m Run between each set

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Monday 25 August 2014

WOD

3 Rounds

50 KB 24/16

21 HSPU ( Strict )

15 PS 43/30 ( 52/36 )

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Marek

 
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Sunday 24 August 2014

R&R

 
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