27/09/16

Strength

5×1 Push Press

5×10 Strict Pull Ups

WOD

3 Rounds

400m Run

15 KB Swings 24/16kg

15 Burpees 

2 Minute Rest After Rounds 1 and 2

26/09/16

Strength

5×1 Deadlift (NO FAILED REPS! Good solid lifts with perfect form)

5×20 Deadbugs

WOD

3 Rounds

60s on / 30s off

Wall balls

Row

Push Ups

T2B

23/09/16

Strength

5×2 Push Jerk

5×10 Band Pull

WOD

3 Rounds 

15 Calorie Row

12 Burpee Box Jump 24/20″

9 Clean and Jerk 60/42.5kg

22/09/16

Strength

5×2 Front Squat

5×12 Rev Crunch Deadbugs

WOD

12 Minute AMRAP

16 Dual KB Walking Lunge 16/12kg

12 Dual KB STOH 16/12kg

8 Dual KB Swings 16/12kg