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Thursday 29 September 2016

WOD

EMOM for 24 minutes

minute 1/ 16/12 row

minute 2/ 20 Russian swings 24/16

minute 3/ run 200m

minute 4/ 8 DL 84/59

 
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Wednesday 28 September 2016

WOD

Front Squat

10 x 3

Strict 20 minute cutoff – start at 50%

Then

AMRAP 9

20 box jump overs 30/24

40 S2OH 52/36

60 med ball cleans 9/6

 
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formats

Tuesday 27 September 2016

WOD

10 PC 84/59

20 Ring pushups (scale to DB pushups)

40 DU

8 PC

16 Ring pushups

32 DU

6 PC

12 Ring pushups

24 DU

4 PC

8 Ring pushups

16 DU

2 PC

4 Ring pushups

8 DU

 
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Monday 26 September 2016

WOD

a/ 8 minutes to find a 1RM PS

b/ Every :30 seconds for 3 minutes (6 rounds)

c/ “Helen”

3 Rounds

Run 400m

21 KB 24/16

12 Pullups

Compare to 25/01/16

 
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Sunday 25 September 2016

R&R

 
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Saturday 24 September 2016

WOD

“Triple Treat”

5 rounds

10 Thrusters 20/15

10 Burpees

@10:00

3 Rounds

15 Thrusters 35/25

15 Lateral burpees

@20:00

30 Thrusters 43/30

30 Bar facing burpees

 
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Friday 23 September 2016

WOD

2 Rounds

100 DU

50 sit ups

25 FS 2x 24/16

 
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Thursday 22 September 2016

WOD

12 minutes 3RM DL

Then

3 Rounds with a 16 minute cutoff

15 DL 93/65

25 WB

15 T2B

25 Box jumps 24/20

 
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Wednesday 21 september 2016

WOD

10 x 3 OHS – work up.

10 x 3 Bench – work up.

Optional – 10 min cutoff

1 – 2 – 3 – 4 – 5 – 6

Stone 2 shoulder 52/36

12 – 10 – 8 – 6 – 4 – 2

Strict pullups

 

_dsc0117

 
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Tuesday 20 September 2016

WOD

7 Rounds

min 1 – 16/12 cal row

min 2 – farmers carry 60m 2×32/24

min 3 – 12/8 cal bike

min 4 – 2 x gate run

min 5 – plate push, rig 2 rig 15/10

min 6 – 7 burpee box jumps 24/20

min 7 – rest

_dsc0154

 

 
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