Friday, February 9, 2018

Saturday 10th February 2018



WOD
  • ·       30 Hang Power Snatches (35/25)

Then immediately 8 Rounds
  • ·       8 Ring Push Ups
  • ·       12 Floor Wipers
  • ·       16 Front Rack Lunges



Friday 9th February 2018



Arm bar
  • ·       3-3-3 (each arm)

Dumbbell Bench Press
  • ·       10-8-6-4-2 (increasing weight)

15-12-9-6-3
  • ·       Hang Squat Clean Thrusters (42/30)
  • ·       Pull Ups


Thursday 8th February 2018


Deadlift
  • ·       3-3-3-3-3-3

3 Rounds
  • ·       50 Double Unders
  • ·       40 Squats
  • ·       30 Sit Ups
  • ·       20 Push Ups
  • 10 Pull Ups

Wednesday 7th February 2018



Every 30 seconds for 7 mins
  • ·       1 Clean
  • ·       2 Push Jerks

3 Rounds
  • ·       1 Suicide sprint
  • ·       4 Power Snatches (50/35)
  • ·       6 Overhead Lunges (50/35)
  • ·       8 Knees to Elbow


Monday, February 5, 2018

Tuesday 6th February 2018



Overhead Squats
  • ·       3-3-3-3-3-3

Run 600m
Then immediately - 4 Rounds
  • ·       8 Hang Power Cleans (60/40)
  • ·       8 Push Jerks
  • ·       8 Burpee Box Jumps

Sunday, February 4, 2018

Monday 5th February 2018



In alternating 30sec blocks for 10 mins
  • ·       3-5 Strict Pull Ups
  • ·       3-5 Ring Dips

Running                  
  • ·       800m
  • ·       600m
  • ·       400m
  • ·       200m
Rest 2 mins between runs




Friday, February 2, 2018

Saturday 3rd February 2018



Paul Pena (Hero WOD)
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death.

7 Rounds
  • ·       100m Sprint
  • ·       19 KB Swings (32/24)
  • ·       10 Burpee Box Jumps (24/20)

Rest 3 mins between rounds

Thursday, February 1, 2018

Friday 2nd February 2018



Turkish Get Ups        
  • ·       3 x 2 (each side)

Shoulder to bar pull up
  • ·       3 x 2 (1 each shoulder)

Diane
21-15-9
  • ·       Deadlift  (100/65)
  • ·       Handstand Push Up