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
Monthly Archives: January 2014
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
21/01/2014 Tuesday
Workout
Met con
“Fran”
For time
21-15-9
Thrusters 43/29kg
Pull-ups
Strength
Hollow Holds 30sec x5
Ring Dips 10×5
L-Holds 15sec x5
20/01/2014
Workout
Strength
5RM Front squat
Met con
10-9-8-7-6-5-4-3-2-1
Box jumps
Push ups
Then
1-2-3-4-5-6-7-8-9-10
Box jumps
HSPU
17Min cut off
17/01/2014 Friday
Workout
Met con
“Filthy Fifty”
50 reps of each exercise for time.
Box Jumps
Jumping pull up
Kb swing 16/12kg
Walking Lunge
Knees to elbows
Push Press 20/15kg
Goodmornings 20/15kg
Wall ball 20/14lb
Burpees
Double Unders
