WOD 17.08.17

WOD 17.08.17

Deadlifts 4 x 8 reps increase weight each set in pairs complete a round of 40/30 cals bike (100m)10 x lengths of db overhead lunge 20/15kg 8 bar muscle ups /16 ctb 4 squat cleans heavy rx – 100/70kg scale 1 – 90/60kg scale 2 – 80/50kg and scale down x 3 rounds but rest between each round to wait for bike record time for each round you can power clean and squat if needed (1 DB in OH lunge)...
WOD 16.08.17

WOD 16.08.17

Rowing tests 1 4 1 rest 3 x 500m 2km pace from last week + more work out time i.e. 7min is 1.45 pace take off 3 seconds of 500m pace so 1.42 x 3 sets off 500m inbetween attempts complete max effort strict t2bar build to a 10 rep overhead squat off the rig in 15 minutes 15 minutes of mobility stability...
WOD 15.08.17

WOD 15.08.17

3 sets of super setted 10 x underhand strict pullups 10 x strict dips if can make 10 then max effort in pairs complete triple G chipper For time: 100 pull-ups 80 v sit ups 60 one-legged squats, alternating 40-cal. row 20 dumbbell push presses M 20kg dumbbell F 15kg. dumbbell...
WOD 14.08.17

WOD 14.08.17

Clean and jerk cycling 4 x 5 reps climb each set and tng sets for all 4 rounds of 1 x power clean + 1 burpee box jump 2 x p.clean + 2 x bbj 3 x p.c + 3 x bbj 4 x p.c + 4 x bbj after each round x 35 double unders rx = 70/50kg scale 1 = 60/40kg scale 2 = 45/30kg time cap 14 mins...