06/11/2014 Thursday

Workout


Strength

2x sets Tabata push ups

3min rest between sets


Met Con

10 Rounds For Time

4 HSPU

6 Box Jumps

8 KB Swing 24/16kg

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23/10/2014 Thursday

Workout


Technique

Ring Muscle up

OHS


Met Con

Buddy Wod

For Time

21 OHS 70/43kg

9 Ring Muscle up

20m Bear Crawl

21 OHS

9 Ring Muscle up

30m Bear Crawl

21 OHS

9 Ring Muscle up

40m Bear Crawl

(15min Cap)

22/10/2014 Wednesday

Workout


Met Con

For Time

(On a Running Clock)

2.5 Km Run

If completed under 11:30/13:00min then complete another 2.5Km Run

if not completed under time cap then complete for time

50 Burpee’s

1Km Row

50 Bupee’s

1Km Row

06/10/2014 Monday

Workout


Met Con

For Time

9-15-21

Ball Slam 15/10kg

OHS 43/30kg


Endurance

3x 1Km Row Sprints

Workout


Strength

OHS 1-1-1-1-1-1-1-1


Met Con

Buddy Wod

For Time

30 Cal Row

10 DB Clean and Jerks 20/10kg

30 Cal Row

20 DB C&J

30 Cal Row

30 DB C&J

30 Cal Row

01/10/2014 Wednesday

 

Workout


Met Con

1Min Max 20m Sprints

4 sets


Strength

Max Strict HSPU

Max HSPU


Met Con

5 Rounds For Time

9-7-5

Air Squat

Sit up

Complete 7 Push press 70/48kg after each round.

26/09/2014 Friday

Workout


Met Con

For Time

21 DB Thrusters 20/10kg

21 Box Jump

21 KB Thrusters 24/16kg

15 Box Jump

21 Barbel Thrusters 43/30kg

(10 Min Cap)

 

9 Box Jumps