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)

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

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)

17/10/2014 Friday

Workout


Met Con

BST Tabata

20sec max reps, 10sec rest x 8 sets per exercise.

Wall Balls 15/10kg

Double Unders

Push Press 20/15kg

SDHP 24/16kg


Strength

1RM Chin up

1RM Pull up

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