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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