• Wednesday, October 2

    Strength:

    Deadlift
    Every 2mins for 5 rounds:
    3 reps
    * increasing as possible

    WOD:

    6min AMRAP
    8 dB hang c&j right arm 50/35
    8 dB hang c&j left arm 50/35
    8 C2B

    - 2min rest -

    6min AMRAP
    8 burpee box jumps
    12 kB sdhp 70/53

    Midline:

    Strict T2B
    3×5-10

  • Tuesday, October 1

    WOD:

    19.3 (a version)
    10min AMRAP
    80 OH DB back step lunges 50/35
    50 DB box step-ups ‪50/35 24/20‬
    50 strict hspu’s
    200 foot handstand walk

    *Lunges are 80 total (40/side) alternating legs
    *Weight can be switched at any times

    *Step ups are alternating legs (25/side)
    Weight can be held anywhere and switched at any time

    Midline/accessory :

    3 rounds
    20 jack knives
    15 v-sits
    10 toe taps

  • Monday, September 30

    Strength/WOD:

    Take 5 mins to Work up to a heavyish power clean

    Then in 12mins:

    Run 1km (Crown St & back)
    With time remaining find a max power clean

    * score run time & power clean weight

    Midline/accessory:

    4 sets:
    10 kB rdls/side
    ME set chin-ups
    40 sec hollow hold