Monthly Archives: November 2016

Thursday 01 December 2016

01/12/16

Wednesday 30 Nov 2016

30/11/16

A) 3-3-3-3-3 Front Squat

B) 10 Min AMRAP

5 Box Jump

1 Squat Clean

10 Burpee

Tuesday 29 November 2016

29/11/16

A) 3-3-3 Deadlift

B) 1×15-21 Deadlift

C) 15-12-9 STOH/HSPU

Monday 28 November 2016

28/11/16

A) 3-3-3 Back Squat

B) 4 RFT: 100 Double Unders 25 Kettle Bell Swings 10 T2B

 

Friday 25 November 2016

25/11/16

A) 3-3-3-3-3- Shoulder Press

B) 1×12-20 Shoulder Press

C) 5 RFT: 10 Barbell Rollouts 200m Run 3 Barbell Complex (Deadlift/Hang Power Clean/Front Squat/Push Press/ Back Squat)

Thursday 24 November 2016

24/11/16

30 Rounds For Time:

3 Burpee

2 Clean and Press

1 HSPU

 

Wednesday 23 November 2016

23/11/16

A) 3-3-3-3-3 Front Squat

B) 1×12-20 Back Squat

C) Double Tabata: Pull Up/Press Up (lowest round of each exercise is scored !!!)

Tuesday 22 November 2016

22/11/16

A) 3-3-3 Deadlift

B) 1×15-21 Deadlift

C) 10 min AMRAP 30 Double Unders 15 Power Snatch 10 HRPU

Monday 21 November 2016

21/11/16

A) 3-3-3 Back Squat

B) For Time 50-40-30-20-10 Wall Ball/AB Sit up

Saturday 19 November 2016

19/11/16

Team Hero WOD

‘Jenkins’

AMRAP 40

As a pair:

50 Burpee

400m Run (2x200m sprint)

50 KBS (16/24)

400m Run (2x200m sprint)

50 Pull Up

400m Run (2x200m sprint)

50 Press Up

400m Run (2x200m sprint)