Monday, August 20, 2018

Tuesday 21st August 2018



Every 30 seconds for 3 mins
  • ·       1 Hang Power Clean
  • ·       1 Hang Squat Clean
  • ·       1 Squat Clean

Rest 1min

Every 30 secs for 3 mins
  • ·       1 Hang Squat Clean
  • ·       1 Squat Clean
  • ·       1 Push Jerk

Rest 1 min

Every 30 secs for 3 mins
  • ·       1 Squat Clean
  • ·       1 Push Jerk
  • ·       1 Clean & Jerk


Grace
  • ·       30 Clean & Jerks (60/40)



Monday, August 13, 2018

Tuesday 14th August 2018



Back Squats
  • ·       5-5-5-5-5-5

AMRAP 14mins
  • ·       12 KB Cleans
  • ·       10 Box Jumps
  • ·       8 Pull Ups


Sunday, August 12, 2018

Monday 13th August 2018



Deadlift
  • ·       6-6-6-6-6-6

Strict Pull Ups
  • ·       4-4-4-4

WOD
  • ·       50 Sit Ups
  • ·       10 Hang power Cleans (50/30)
  • ·       40 Sit Ups
  • ·       8 Hang Power Cleans
  • ·       30 Sit Ups
  • ·       6 Hang Power Cleans
  • ·       20 Sit ups
  • ·       4 Hang Power Cleans
  • ·       10 Sit ups
  • ·       2 Hang Power Cleans


Friday, August 10, 2018

Saturday 11th August 2018



Griff
  • ·       Run 800m
  • ·       Run 400m backward
  • ·       Run 800m
  • ·       Run 400m backward


Thursday, August 9, 2018

Friday 10th August 2018



Clean Pulls
  • ·       4-4-4-4

Overhead Lunges
  • ·       4-4-4-4-4

Push Press
  • ·       3-3-3-3


Wednesday, August 8, 2018

Thursday 9th August 2018



Mary

AMRAP 20 mins
  • ·       5 Handstand Push ups
  • ·       10 Pistols
  • ·       15 Pull Ups



Tuesday, August 7, 2018

Wednesday 8th August 2018



Back Squats
·       4-4-4-4

4 Rounds
·       10 Burpee Box Jumps
·       50 Double Unders

Rest

Row 3 x 250m

50 Sit Ups