Thursday 1st October 2020
For Time: 10-1 Deadlift 100/70kg 1-10 Toes to Bar
WOD
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Wednesday 30th September 2020
Pause Front Squat (approx 70% of 1RM across) 3-3-3 On the 2:00 x 5 8 Bar Facing Burpees 20 Double Unders Max Kipping HSPU in Time remaining
Tuesday 29th September 2020
For Time: Every 90 Sec x 7 Hang Power Clean + Front Squat + Squat Clean Every 90 Sec x 7 Hang Power Snatch + Overhead Squat + Squat Snatch 400m Run Time Trial
Monday 28th September 2020
Push Jerk 2-2-2 Split Jerk 2-2-2 Death by Wall Climb Start with 1 wall climb in the first minute, then add 1 more climb each minute thereafter. Continue for as long as you can complete the required number of reps within the minute.
Saturday 26th September 2020
Partner WOD 6 Rounds each, You go I go 100m Run 10 Push Press 50/35kg 5 Ball Slams 15/12kg
Friday 25th September 2020
Back Squat 3-3-3-3-3 Row 500m Time Trial
Thursday 24th September 2020
21-15-9 Alternating DB Snatch 22.5/15kg (Single) Alternating DB Front Rack Lunge 22.5/15kg (Single) Directly into 15-12-9 Devil’s Press 22.5/15kg 200m Run
Wednesday 23rd September 2020
For Time: 10 Box Jumps 24/20” 5 Deadlifts 50/35kg 5 Power Snatch 50/35kg 20 Box Jumps 24/20” 5 Deadlifts 60/42.5kg 5 Power Snatch 60/42.5kg 30 Box Jumps 24/20” 5 Deadlifts 70/47.5kg 5 Power Snatch 70/47.5kg
Tuesday 22nd September 2020
Bergeron Beep Test EMOM 7 Thrusters 7 Pull Ups 7 Burpees 1RM Thruster - add 2.5kg every minute (Taken from floor)
Monday 21st September 2020
AMRAP in 12 min: 2 Muscle Ups 4 Strict Handstand Push Ups 8 Kettlebell Swings 32/24kg 16 Push Ups Summer Abs