Thursday 25 September, 2014

Skill 10 min EMOM 1 Squat Snatch 3 OHS *weight by feel* MetCon In teams of two complete: 21-18-15-12-9-6-3 Wallball Shots 20/14 Weighted Sit Ups 35/20 (dumb bells) KB Snatches 55/35 200m run as a team after each...

Tuesday 23 September, 2014

Strength Bench Press Use approx 60% of 3RM 10 reps, 1 rope climb 7 reps, 1 rope climb 5 reps, 1 rope climb 3 reps, 1 rope climb **add 10/5 pounds each time MetCon 10-9-8-7-6-5-4-3-2-1 Front Squats @ 75% 1RM Toes to Bar ** PLEASE place any equipment you use during your...

Monday 22 September, 2014

Strength Find Deadlift 3RM 10, 7, 5, 3, 1, 1, 3, 3 MetCon 800m run 15 Power Clean & Jerk 135/95 7 Pull Ups 400m run 7 Pull Ups 15 Power Clean & Jerk 800m...

Saturday 20 September, 2014

In teams of 2 Complete the following: 400m Run buy-in Then Complete 8 Rounds of: 10 Ground to OH with Plate 45/25 10 WallBall Shots 20/14 10 Slam-Ball 20/30 10...

Friday 19 September, 2014

MetCon Annie (5 MIN CAP) / 0-5 min 50-40-30-20-10 Sit ups Double Unders 5 min rest / 5-10 min (use this time to mobilize and WU for Grace) Grace (7 MIN CAP) 10-17 min 30 Clean & Jerks 135/95 5 min rest / 17-22 min 1 mile run for time The start time will be done as...