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Friday 29 September "Angie" 100 pull-ups (75 target burpees if hands are bad) 100 push-ups 100 sit-ups 100 squats 30 minute CAP IF you cannot do 10 unbroken pullups, break this up into 10 rounds of 10s  Thursday 28 September
20 minute AMRAP 8 strict pull-ups 8 box jumps @ 30" (M+F) 12 kettlebell swings @ 32/24kg Pullups can be scaled to ring rows or jumping if necessary Wednesday 20 September WARM UP Roxanne with high knees in between Roxannes. RIG TEKKERS - 20 mins L1: Practice butterfly chest to bar L2: Practice butterfly pullups L3: Practice kipping pullups Working towards consistent sets of 5 across all scales. WOD 5 x 2 minute rounds 15 pullups Row/bike for calories Pullups can be scaled to 10 if necessary  Monti 5 rounds for time of: 50 step-ups carrying a kettlebell/dumbell @ 20/16kg 15 cleans @ 60/42.5kg 50 step-ups w kb/db 10 snatches @ 60/42.5kg All step ups at 20" Peg the weight off the snatch - should be something you can do in fast, heavy singles, no danger of failing. 40 min CAP  MONDAY 18 SEPTEMBER WARM UP 2 lengths duck walk with a plate overhead 2 lengths bear crawl 10/12 calorie bike 7 minute AMRAP PUSH PRESS L1: EMOM for 12 minutes 5 push press 3 push jerk You select the weight. Aim to complete the 12 minute EMOM L2: 6 rounds of 6 push press 3 push jerk No need to be unbroken. Focus on understanding the difference between the movements. WOD - Crazy Legs 4 rounds 50 air squats 400m run Rx cap: 16 mins Full cap: 22 mins  Wednesday 27 September Heavy DT - 20 minute CAP 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks @ 90/65kg  Tuesday 26 September 10 x 200m sprint run Rest 60-90 seconds between runs Record all times  Monday 25 September WOD 7 rounds 1 min AMRAP power snatch @ 35/25kg 1 min AMRAP overhead squats @ 35/25kg 1 min AMRAP bar over burpees Rest 1 minute  Friday 22 September WARMUP 3 rounds 10 kb swings (light unbroken) 4 sprawlers SKILL - Kettlebell snatches L1: EVERY 2 MINUTES for 10 minutes 14 unbroken on each hand L2: Kettlebell snatch tekkers, building to sets of 5 on each hand WOD Run 800 meters 50 HSPU / 100 push-ups 6 lengths handstand walk / 12 lengths bear crawl with wallball Run 800 meters 22 mins cap  Friday 15 September Today we wished GOOD LUCK to our wonderkid, Milton, on his last day before heading off to Leeds for University. "Notorious MSV" 35 min AMRAP 200m run / 250 row / 500m bike 5 BMU / 14 C2B / 20 pullups 20 box jumps @ 30/24" 5 clean and jerk @ 100/70kg 20 pistols / 40 air squats    |
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July 2018
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