30/01/2014 Thursday

Workout

Buddy Wod

17 min AMRAP

Jackie

1Km Row

50 Thrusters 20kg

30 Pull-ups

Partner must finish exercise before other partner may begin that exercise.

Strength

OHS 50/30 max reps x3

Strict push-up max reps x3

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29/01/2014 Wednesday

Workout

Conditioning

Station 1

Ring Dips 10-10-10-10

Kb Single Arm Thruster  4p/s x8

Station 2

Battle ropes 4x 1min max

Core 4x 1 min hold (alternating)

Tyre Hills Pulls 8x 200m

28/01/2014 Tuesday

Workout

Strength

Deadlift 7-7-7-7-7

Met Con

For Time

“Karen”

150 Wall Balls 20/14lb

27/01/2014 Monday

Workout

Technique

Squat Clean & Split Jerk

7min EMOM

Met Con

7 Rounds For Time

7 Chest to Bar pull-ups

7 Burpee to Bar Touches

Big Dog Friday

Workout

3min Max HSPU

20×10 meter sprint for time

Met con

For Time (17 min cut off)

2km Row

50 Alternating Pistol Squats

30 Hang Clean (100/60kg)

23/01/2014 Thursday

Workout

Technique

OHS

Hang Snatch

 

Met con

Buddy Wod (for time)

Complete 200 air squats while partner holds a chin up

then

Complete 150 Kb Swings (24/16kg) while partner holds a deadlift (100/55kg)

then

Complete 100 sit ups while partner holds a OHS (20/15kg)

22/01/2014 Wednesday

Workout

Met con

For Time

2.5km Run

50 Burpees

30 Wall Balls 20/14lb

250 Double unders