Blog

02-08-17

A. 2 Hang Squat Snatch + 2 OHS x 4
Scaled: 3 Hang Power Snatch x 4

B. 5 minutes of Burpees
Then, 5 minutes of: 7 Deadlifts @ 70/50kg + 7 Box Jumps @ 24/20”
Then, 5 minutes of: 7 Power Snatches @ 35/25kg + 7 Push Ups
Then, 5 minutes of: Row Calories

Details

01-08-17

A. Lat Ring Row 5 x 4 for quality

B. False Grip Strict Ring Chin Ups 3-5 reps x 4 (weighted if easy)

C. Partner WOD – YGIG – 10 Rounds Each
10 Wall balls + 2 lengths bear crawl

Details

31-07-17

A1. Front Squat 4 x 4 @ 32X1
A2. Strict HSPU 5 x 5 (deficit if easy)

B. 4 Rounds of:
5 hang squat clean @ 70/50kg
15/10 cal bike AFAP
Rest 90 seconds

Details

28-07-17

A. 15-12-9 reps for time
2x BW DL
0.75x BW Strict Press

B. AMRAP Strict Pull Ups with a wider grip than normal x 4
Scaled: Toe Assisted Pull Ups 6-10 reps x 4 (also wider grip than normal)

Details

27-07-17

A. 2 Hang Squat Snatch + 1 OHS x 4
Scaled: 3 Hang Power Snatch x 4

B. 20 min AMRAP
Row 400m
20 Butterfly Sit-Ups
10 OHS @ 40kg/30kg

Details

26-07-17

A. 10 min rope climb tech

B. 5 Rounds For Time:
15 ft, rope climb, 3 ascents (half way up)
10 toes-to-bar
21 overhead walking lunges @ 20kg/10kg Plate
Row 400m

Details

25-07-17

A. 15 min MU skill work

B. For Time:
50 box jumps @ 24″/20″
50 American Kb swings @ 24kg/16kg
50 Kipping Knees to Elbows
50 Wall Balls
50 Burpees

Details