April 30, 2019

Skill:

Snatch Complex:

1 Power Snatch +

1 Snatch Balance +

2 Overhead Squats

WOD:

3 x 5 Min AMRAP

30/20 Cal Bike Or Ski

15 Box Jumps

AMRAP Snatch (95/65)

2 Mins Rest

Increase Snatch weight each set, (115/80) then (135/95)

April 29, 2019

Skill:

Back Squat

3 x 5 @ 80%

WOD:

4 RFT:

400m Run

10 Squat Cleans (155/105)

April 19, 2019

F U Friday

“Frantasy Land”

For Time:

21-15-9

Thrusters (95/65)

Pull Ups

15-12-9

Thrusters (115/85)

C2B Pull Ups

12-9-6

Thrusters (135/95)

Bar Muscle Ups

April 18, 2019

Accessory Work

Strict Press- Heavy Single

-3 x 5 @ 75%

-1 x Max Set @ 75%

Pendlay Row 3 x 8 Building

4 x Sec Bike Sprint

:30 on/2:00 off

April 17, 2019

Skill:

Build to Deadlift working weight

WOD:

“I Hart Heavy Deadlifts”

For Time:

1000m Row Buy In

2-4-6-8-10

Deadlift (315/205)

5-4-3-2-1

Rope Climb

April 16, 2019

Skill:

Work up to a heavy set of 5 TnG Hang Clean

WOD:

5 RFT:

400m Run

10 Hang Cleans (155/105)

20 Wall Balls

April 15, 2019

Skill:

Work up to a heavy set of 3 TnG Squat Snatch

WOD:

For Time: (15 Min Time Cap)

15 Squat Snatch (95/65)

15 C2B Pull Up

20 Box Jump Overs

12 Squat Snatch (115/80)

15 C2B Pull Ups

20 Box Jump Overs

6 Squat Snatch (135/95)

15 C2B Pull Ups

20 Box Jump Overs

3 Sq...

April 12, 2019

F U Friday

“SLOB”

For Time:

2k Run

50 Pull Ups

50 Thrusters (95/65)

2k Row

This British Hero WOD wedicated to Cpl Ritchie Jones, Royal Military Police, who died in a road traffic accident in Costa Rica in on October 27, 2013.

Jones was a veteran of Afghani...

April 11, 2019

Accessory Work

Bench Press

3 x 5 Building

3 Sets:

250ft Overhead Carry

100ft Front Rack DB Lunge

12 x Single Leg DB step ups

April 10, 2019

Skill:

Work up to a heavy set of 3 TnG Squat Snatch

WOD:

For Time: (15 Min Time Cap)

15 Squat Snatch (95/65)

15 C2B Pull Up

20 Box Jump Overs

12 Squat Snatch (115/80)

15 C2B Pull Ups

20 Box Jump Overs

6 Squat Snatch (135/95)

15 C2B Pull Ups

20 Box Jump Overs

3 Sq...

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