Monday 01 May 2017
01/05/17
5-5-5 Back Squat (increase 2.5kg from last week)
400m Run
1 min DUs
1 min Push Press
1 min Pull Up
1 min MBC
REST 5 minutes and REPEAT…
Tuesday 02 May 2017
02/05/17
3-3-3 Deadlift (increase 2.5kg from last week)
Triple Tabata
TTB
HRPU
Toe Taps
Wednesday 03 May 2017
03/05/17
5-5-5 Front Squat (increase 2.5kg from last week)
For Time
150 Wall Balls (every break 5 Burpees)
Thursday 04 May 2017
04/05/17 Option 1 5-5-5 Shoulder Press (increase 2.5kg from last week) 12 min AMRAP 10 Alt DB Snatch 20 DUs 30 Press Up Option 2 9-15-21 Squat Clean Ring Dips REST 5 MINUTES 4 RFT 12 TTB 12 Push Jerk 12 Box Jump REST 5 MINUTES 3 RFT 10 GTOH 200m Run Option 3 Active…
Friday 05 May 2017
05/05/17
‘HEARTBREAK HILL’
5KM Run followed by
100 Squat
75 Sit Up
50 Press Up
25 Pull Up
Saturday 06 May 2017
06/05/17 Team Hero WOD – ‘MIRON’ Miron (Mirosław Łucki) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at…
Wednesday 26 April 2017
26/04/17
5-5-5 Front Squat
15 Min AMRAP
10 Box Jump (20/24)
8 STOH (35/50)
6 Decline Press Up
Thursday 27 April 2017
27/04/17
Isobel
30 Snatch For Time
or
2 RFT
50 Wall Ball (8/10)
5 Clean and Jerk (55/80)
Rest 5 minutes
For Time:
40 Strict Pull Up
80 Press Up
40 Pistols
Rest 5 minutes
21-15-9
Deadlift (55/80)
DUs (x4)
