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

 

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

29/10/2014 Wednesday

Workout


Met Con

For Time

40 Deadlift 43/25kg

15 Box Jump

35 Deadlift 60/38kg

15 Wall Ball 10/7kg

30 Deadlift 80/55kg

15 Box Jump

25 Deadlift 100/65kg

15 Wall Balls 10/7Kg

20 Deadlift 120/74kg


Buddy Wod

3 Rounds for Time

45 Push ups

650m Row

28/10/2014 Tuesday

Workout


Technique

Pull-up

Kip – Butterfly


Met Con

“FRAN”

For Time

21-15-9

Thruster 43/30Kg

Pull-up


Strength

KB Bottoms Press 6p/s x 3 sets

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

21/10/2014 Tuesday

Workout


Skill

Handstand Walk


Met Con

“BST GRACE”

For Time

30 Squat Clean and Jerks 60/43Kg

(5Min 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