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Thursday 23 October 20124

WOD

2RM Snatch Grip Strict Press = BTN

Then

Run 1 Mile

5 Rounds

5 S2OH 52/36

10 DL 52/36

15  Box Jumps or Step Ups 24/20

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Wednesday 22 October 2014

WOD

3 RM TNG PS

Aim to hit 3 Working Sets

Then

EMOM 15 minutes

min 1 8 T2B ( 10 )

min 2 8 Power Snatches 61/43 ( full )

min 3 8 Burpees ( 10 )

 

 

 

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Tuesday 21 October 2014

WOD

3 x 5 FS ( with a 3 sec Pause )

Then

Run 400m

15 OHS 52/36 ( 2x 24/16 KB )

15 Box Jumps 30/24

Run 400m

15 OHS

15 Box Jumps

Run 400m

_DSC0053-001

 
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Monday 20 October 2014

WOD

5RM TNG

PC + PJ

Then

AMRAP 12 (AFAP 12 min)

6 PC 61/43  ( 30 Cleans 70/49 )

12 Pushups  ( 60 Pushups )

18 DU  ( 90 DU )

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Sunday 19 October 2014

R&R

 
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Saturday 18 October 2014

WOD

“Bradshaw”

10 rounds…

3 HSPU

6 DL 102/ 70

12 Pullups

24 DU

* Compare to 25/01/14

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Friday 17 October 2014

WOD

1 RM OHS

Then

Run 800m

20 KB 24/16

Run 400m

40 KB SDHP 24/16

Run 200m

60 KB Snatches 24/16 (alternating arms)

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Thursday 16 October 2014

WOD

1 RM Clean

Then

10 – 8 – 6 – 4 – 2 DL  84/59

2 – 4 – 6 – 8 – 10  Burpees

*20 Situps per round

_DSC0310

 
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Wednesday 15 October 2014

WOD

50 WB 9/6

20 PC 61/43

30 Box Jumps 24/20

40 Pullups (C2B)

50 DU (UB)

40 Pullups (C2B)

30 Box Jumps 24/20

20 PC  61/43

50 Burpees

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Tuesday 14 October 2014

WOD

Front Squat  = 3 Second Pause at the bottom.

3 x 5

Then

AMRAP 10

3 MU

5 S2OH 61/43 (70/49)

7 OHS 61/43 (70/49)

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