Thursday 25 August 2016
WOD 25/08/16
Wednesday 24 August 2016
24/08/16
STRENGTH:
Pull Up Programme
CONDITIONING:
50-40-30-20-10
Double Unders
Press Ups
Tuesday 23 August 2016
23/08/16
STRENGTH:
Snatch Lift Off (95-105%) 5-5-5-5
CONDITIONING:
15 min AMRAP
200m run
8 Burpees
16 Alt KB Snatch (24kg)
24 Jump Squat
Monday 22 August 2016
22/08/16
STRENGTH:
Pull Up Programme
CONDITIONING:
2 RFT
1000m Row
50 AB Mat Sit Up
100 Double Unders
Friday 19 August 2016
STRENGTH:
Pull Up Programme
CONDITIONING:
15 EMOM
1 Snatch Pull
1 Power Snatch
1 Over Head Squat
(no more than 80% of 1RM)
Wednesday 17 August 2016
17/08/16
STRENGTH:
Pull Up Programme
CONDITIONING:
15 min AMRAP
10 OHS (60kg)
10 Bar Facing Burpees
Tuesday 16 August 2016
16/08/16
STRENGTH:
Snatch Balance (with pause) 3-3-3-2-2-1
CONDITIONING:
3 RFT
10 Press Up
25 Sit Ups
15 Squats
30 Sec Plank Hold Right Side
30 Sec Plank Hold Legt Side
Monday 15 August 2016
15/08/16
STRENGTH:
Pull Up Programme
CONDITIONING:
30-25-20-15-10-5
Box Jump (24)
Jump Pull Ups
Wall Ball Shot (10)
Friday 12 August 2016
12/08/26 STRENGTH: Pull Up Programme CONDITIONING: Time Cap Ladder 3 Pull Up 3 Thruster (45/35) 6 Pull Up 6 Thruster 9 Pull Up 9 Thruster 4 min Time Cap 12 Pull Up 12 Thruster 15 Pull Up 15 Thruster 18 Pull Up 18 Thruster 8 min Time Cap 21 Pull Up 21 Thruster 24 Pull…