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Archive for March, 2016

Friday 1.4.2016

push jerk 3-3-2-1   400m sand bag run 30/20kg 20 handstand pushups 20 pushups 20 burpee box jumps 400m sand bag run 30/20kg

Thursday 31.3.2016

Muscle up tec   21-15-9   Hang clean 42.5/30kg toes to bar burpees deadlift 42.5/30kg

Wednesday 30.3.2016

‘HOPE’   3 Rounds   1min burpees 1min power snatch 35/25kg 1min box jumps 24/20 1min thruster 35/25kg 1min chest to bar 1min REST

Thursday 24.3.2016

Overhead squat 3-3-3-3 double under teq swim or run Relay 50m swim x10=5 each 200m run x10=5 each

Wednesday 23.3.2016

1 round   30 hang power clean 52kg/35 15 ring dips 3 rope climbs   Then 2 rounds   20 hang power clean 10 ring dips 2 rope climbs   then 3 rounds   10 hang power clean 5 ring dips 1 rope climb

Monday 21.3.2016

16.4 or 6 rounds 16 dynamic lunge 8 handstand pushups 4 strict pullups

Sunday 20.3.2016

open box 10am -12pm

Saturday 19.3.2016

WOD 16.4 9am

Friday 18.3.2016

Squat 3-3-3-3 for time 100 Thrusters 42.5kg/30

Thursday 17.3.2016

Push jerk 5-5-5-5 500m Row 500m Run 50 toes to bar 50 back ext 50 hip touchs ttb, back ext and hip touch can be broken up anyway you like