05/04/16

Strength

Heavy 5 Push Press (10 mins)

A1) 4×5 @ 90%

A2) 4×10 DB Row

WOD

9 Minute AMRAP

3 Wall Climbs

6 Strict Pull Ups

9 Push Ups

04/05/16

Strength

Heavy 5 Front Squat

A1) 4×5 @ 90%

A2) 4×30 Second Side Plank

WOD

3 Rounds

10 Hang Power Snatch 50/35kg

20 WallBalls 

30 KB swings 24/16kg

Compare 21/10/15

03/05/16

Strength

Heavy 5 Strict Press

A1) 4×5 @ 90%

A2) 4×10 Strict Pull Ups

WOD

21-15-9

Thrusters 50/35kg

Burpee Box Jump 24/20″

Compare 19/10/15

02/05/16

Strength

Find a heavy 5 Deadlift (10 mins)

A1) 4×5 @ 90%

A2) 4×45 Seconds Plank

WOD

Teams of 3

100 Calorie Row

100 Lateral Barbell Burpees

100 Power Cleans 60/42.5kg

100 TTB

100 Push Jerk 60/42.5kg

100 Lateral Barbell Burpees

100 Calorie Row