Archive

Strength.

Back squat 3×10 @65%

Metcon.

‘Diane’. Retest. Compare to 9th December 2015

Gymnastics.

Hollow body
Arch body

Metcon.

6rds (24min)

Min 1. Row
Min 2. Double kettlebell farmers carry
Min 3. AAB
Min 4. Double kettlebell front rack carry

Lift.

Hang clean & jerk.
3,3,3,3,3,3 (split jerk after 3rd rep)

Beg: power position
Int/Adv: hang (above knee)

Metcon.

3rft
200m run
21 power cleans 45/30kg
15 toes to bar
9 lateral burpees

Lift.

Hang snatch

3,3,3,3,3,3

Beg: power position
Int/adv: hang (above knee)

Metcon

12min Amrap

10 toes to bar
10 box jump 24/20
10 hang power snatch 35/25kg

Strength.

Front squat 1RM.

Metcon.

40-30-20-10 Wall ball
200m run after each rd.

Metcon.

Benchmark WOD ‘The Master Chief’

Hero WOD ‘Nate’ in pairs.