18/11/14 Tuesday

Workout
Skill:
Bar Muscle up

Strength
10min EMOM
3x Back Squats 75-80%

Met Con
3 Rounds For Time
6x Bar MU
30x Alt Pistols
10x Hang Power Cleans 70/43kg

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13/11/2014 Thursday

Workout


Met Con

Buddy Wod

5 Rounds for Time

15 Partner Deadlift 190/140kg

30 Synchronized Star-jumps

45 Synchronized Sit-ups

 

12/11/2014 Wednesday

Workout

Met Con

Open Preperation Week 2 Wod 3

For Reps
15 min AMRAP

Complete Double Unders every 3rd Minute.
Once double unders are completed complete as many rounds of 7 OHS and 7 Deadlift 50/38kg in the time remaining in that 3 minute cycle.
0-3 min 100x Double Unders
3-6 min 80x Double Unders
6-9 min 60x Double Unders
9-12 min 40x Double unders
12-15 min 20x Double Unders.

Total reps including Double Unders is your score.

11/11/2014 Tuesday

Workout


Met Con

WOD 1

For Time

10-1

BW Back Squat

Pull-up

(12min Cap)


WOD 2

For Time

50-40-30-20-10

Box Jump

Push Press 20/15kg

(12min Cap)

10/11/2014 Monday

Workout


Met Con

Row intervals

3min Cycles ,2min to complete

Men: 500m, 550m, 575m, 600m, 625m

Ladies: 400m, 450m, 500m, 525m, 550m


Strength

10min EMOM

3x Squat Cleans

04/11/2014 Tuesday

Workout


Met Con

“Fight Gone Bad”

3 Rounds

1min Max reps per exercise, 1min rest between rounds.

Wall Balls 20/14lb

SDHP 35/24kg

Box Jump

Push Press 35/24kg

Calorie Row