Thursday 03/09/15

Warm Up

3 Rounds

30 Second Handstand Hold

50 Double Unders

Strength

Work up to a heavy 3 rep Back Squat then hit 3×3 @ 90%. Super set with 60 second plank. 

WOD

Rahoi

12 Minute AMRAP

12 Box Jumps

6 Thrusters 42.5/30kg

6 Push ups

Tuesday 02/09/15

Warm Up

3 Rounds

20 Walking Lunges

10 KB Swings  

Strength

Push Press

2×3, 2×2, 1×1

WOD

400m Run

21 T2B

21 DB Snatch 25/15kg

400m Run

15 T2B

15 DB Snatch 25/15kg

400m Run

9 T2B

9 DB Snatch 25/15kg

Tuesday 01/09/15

Warm Up

3 Rounds 

10 OHS

10 RDL

Strength 

Deadlift (not maxing out just yet! Just go to a comfortable heavy rep) all sets super set with 20 Deadbugs. 

1×3, 2×2, 1×1

WOD

10 Minute AMRAP

3 HSPU

6 Strict Pull Ups

9 Burpees

Friday 28/08/15

Warm Up

3 Rounds 

200m Run

10 Strict Pull Ups

Strength

5×3 Tempo Back Squats 32X1

4×45 second Planks

WOD

Last Friday of the month means ‘Girl’ day

‘Megan’

21-15-9

Burpees

KB Swings 24/16kg

Double Unders