Tuesday 11 October 2016
11/10/16
For Time:
‘Becky’
800m Run
30 Snatches (35/45)
400m Run
30 Hang Clean (35/45)
200m Run
30 Back Squat (35/45)
400m Run
30 Press Up
800m Run
30 Pull Ups
11/10/16
For Time:
‘Becky’
800m Run
30 Snatches (35/45)
400m Run
30 Hang Clean (35/45)
200m Run
30 Back Squat (35/45)
400m Run
30 Press Up
800m Run
30 Pull Ups
10/10/16
5-5-5-5-5 Shoulder Press
Then
For Time
30-25-20-15-10-5
DB Box Step Overs
DB STOH
(20/10)
07/10/16
5 sets of Max rep Strict Pull Up
Then
20 min Ascending Ladder
1 Pull Up-Press Up-Squat
2 Pull Up-Press Up-Squat
3 Pull Up-Press Up-Squat
(keep climbing the ladder until the time runs out !!!)
06/10/16
30 min EMOM
3 Snatch (45/60)
6 Burpee
9 TTB
ie 1st min Snatch 2nd min Burpee 3rd min TTB
05/10/16
400m Run
50 Pull Up
50 Press Up
400m Run
50 Sit Up
50 Squats
400m Run
03/10/16
15 min to establish 5 RM Deadlift
Then
21-15-9
Deadlift (<80% of 5RM)
Box Jump Overs (18/24)
Box Dips
01/10/16
Team Hero WOD
‘David F’
In pairs/teams
1000m Run with 25kg weight
100 Press ups
100 Sit ups
100 Squats
100 Double Unders
100 Ft rope climb
1000m run with 25kg weight…