Friday 1st October 2021
12 mins to complete: 5RM Bench Press Then 3x5, 90% (of above weight) 3 Rounds for time of: 25 Push Jerks, 45kg/30kg 50 Double Unders 15 Pull-ups 50 Double Unders
WOD
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Thursday 30th September 2021
Complete 8 sets every 1:30 of: 1 Clean 1 Hang Clean 1 Front Squat 1 Jerk -Increasing weight “Elizabeth" 21-15-9 reps for time of: Squat Cleans, 60kg/42.5kg Ring Dips
Wednesday 29th September 2021
Complete 1 set every 1:30 of: 4x1 Deadlift, 95% EMOM for 20mins of: Min 1: 15 Toes to Bar Min 2: 15 Deadlifts, 100kg/70kg Min 3: 15 Lateral Burpees over the bar Min 4: Max Calories on any Machine Min 5: Rest
Tuesday 28th September 2021
12mins to find 1RM Back Squat AMRAP in 15mins of: 6 Strict Pull-ups 9 Handstand Push-ups 12 Medball Squats, 20lb (14lb)
Monday 27th September 2021
EMOM for 10mins of: 1 Snatch Pull 1 Hang Snatch 1 Overhead Squat -Increasing weight 5 Rounds for time of: Run 200m 20 Alternating DB Snatches, 22.5kg/15kg 15 Box Jump Overs, 24" (20")
Saturday 25th September 2021
Partner WOD For time: 50 Synchro KB Goblet Squats, 24kg/16kg 30 Power Cleans, 50kg/35kg 40 Synchro KB Goblet Squats 30 Power Cleans 30 Synchro KB Goblet Squats 30 Power Cleans Share the power cleans how you like
Friday 24th September 2021
12 mins to complete: 1RM Push Press Then 3x1, 90% (of above weight) “Moore" AMRAP in 20mins of: 1 Rope Climb Run 400m Max set of Handstand Push-ups
Thursday 23rd September 2021
Complete 1 set every 2:00 of: 3x3 Deadlift, 90% 2 Rounds, each for time of: 150 Double Unders 15 Deadlifts, 110kg/75kg 10 Bar Muscle-ups/ Strict Pull-ups Rest 3-minutes between rounds
Wednesday 22nd September 2021
10 Mins to find 6RM Front Squat For time: 60 Sit-ups 60 Alternating Box Step-ups, 24" (20") 50 Sit-ups 50 Alternating Box Step-ups 40 Sit-ups 40 Alternating Box Step-ups
Tuesday 21st September 2021
EMOM for 8 mins of: 1 Power Snatch Increasing weight 10 Rounds for time of: 8 Ground to Overhead, 42.5kg/30kg 10 Burpees