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Tuesday 15 November Double WOD Part A 7 min AMRAP 15 sandbag thrusters @20/10kg 100m run with sandbag Rest 2 mins Part B 7 min AMRAP 15 kb swings @ 32/24kg 100m run with kb  Monday 14 November Strength: 5 x 11 deadlifts Wod - 15 min cap 9-15-21 Front squat @ 50/35kg Push press Target burpees  30 abmat sit ups 12 burpees 30 box jumps @ 24/20" 12 burpees 30 air squats 12 burpees 30 kb swings @ 32/24kg 12 burpees 30 double unders / 60 singles 12 burpees 18 minute CAP  Friday 4 November HAMMER - HERO WOD 5 rounds each for time 5 cleans @ 60/42.5kg 10 front squat 5 jerks 20 pullups Rest 90 seconds between rounds  Thursday 3 November Strength: Strict PRESS DOUBLE WOD In 7 minutes Run 400m 20 target burpees AMRAP GOBLET SQUATS @ 34/24KG rest 2 mins REPEAT  Wednesday 2 November Strength: Back squat and Turkish Get Ups WOD - 16 min AMRAP 12 deadlifts @ 50% 3RM 12 bar push ups / 15 push ups 12 box jumps @ 30/24"  Tuesday 1 November 3 min AMRAP REST 2 MINS Then try to complete the chipper in 9 mins 20 thrusters @ 42.5/30kg 15 bar over burpees 20 hang cleans 15 toes to bar 20 hang cleans 15 bar over burpees 20 thrusters  |
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July 2018
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