Tuesday 21 March 2017
21/03/17
A) 7-7-7-7-7 Deadlifts
B) Partner WOD: 7 RFT: P1 row 250m P2 Kettlebell Hold (16/24)
Thursday 16 February 2017
16/03/17
A) 5-5-5-5-5 Front Squat
B) For Time: 100 DUs 3 RFT 7 TTB 7 Hang Power Snatch (42.5/60) 100 DUs
Wednesday 15 March 2017
15/03/17
A) 5-5-5-5-5 Push Jerk
B) Alternating Tabata: HRPU & Thruster (15/20)
Tuesday 14 March 2017
14/03/17
A) 3 min Max Rep Pull Up-2 min Rest-3 min Max Rep Ring Dip
B) 3 Rounds of Max Rep: Wall Ball (8/10) Box Step Up (20) Kettlebell Swings (16/24) Flutter Kicks
Monday 13 March 2017
13/03/17
A) 5-5-5-5-5 2″ Deficit Deadlift
B) 11 min AMRAP: 10 Overbar Burpee 10 STOH (42.5/60) 200m Run
Thursday 09 March 2017
09/03/17
A) 3-3-3-3-3 Push Press
B) 5 min AMRAP: 7 Snatch 30 Double Unders 2 min Rest 5 min AMRAP: 5 Snatch 40 Double Unders 2 min Rest 5 min AMRAP: 3 Snatch 50 Double Unders
Wednesday 08 March 2017
08/03/17
A) 10 min EMOM: Even-4 Wall Walks Odd-20 Shoulder Taps
B) 5 rounds: 5 HSPU 10 Pistol Squats 15 Pull Ups
Tuesday 07 March 17
07/03/17
A) 3-3-3-3-3 Deadlift
B) 15 min AMRAP: 10 Barbell Rollout 10 Over Head Squat 10 Box Jump Overs
Monday 06 March 2017
06/03/17
A) 3-3-3-3-3 Back Squat
B) For Time: 5 Hang Power Clean 400m Run 10 Hang Power Clean 300m Run 15 Hang Power Clean 200m Run 20 Hang Power Clean 100m Run
