27/06/2014 Friday

Workout


Met Con

25Min Cut-off

Buy in: 5Min EMOM

Men 20 Cal Row

Ladies 16 Cal Row

Then

21-15-9

Air Squat

Box Jump

 

Then

9-15-21

Pull-up

Push-ups

 

Then

3,6,9,12,15,….

Chin-up

KB Swing 24/16Kg

 

26/06/2014 Thursday

Workout


Met Con

“Buddy Wod”

20Min Cut-off

40 Burpee’s

30 Squat Clean & Jerk 30/15kg

30 Burpee’s

30 Squat Clean & Jerk 50/33kg

20 Burpee’s

30 Squat Clean & Jerk 70/43kg

10 Burpee’s

Max Reps Squat Clean & Jerk 90/55kg

25/06/2014 Wednesday

 

Workout


Met Con

“Kannie”

5 Rounds For Time

30 Wall balls 20/14lb

30 Double Unders

30 Sit-ups


Strength

L-sit 3x Max Attempts

Chin-ups 3x Max Reps

 

 

23/06/2014 Monday

Workout


Met Con 

“JOSH”

For Time

21 OHS 43/24kg

42 Pull-ups

15 OHS

30 Pull-ups

9 OHS

18 Pull-ups


Strength

Weighted Push-ups 15-15-15-15

Kb High Pull 10-10-10-10

20/06/2014 Friday

Workout


Strength

Toes-Bar 7-7-7-7-7-7-7


burpees

Met Con

Wod 1

7min Max Burpee-Bar


rich plate

Wod 2

7min Max Distance OH Plate Lunge