3 rounds - Max Unbroken HSPU (L1 Strict Push Ups)
Rest 90 Seconds between sets.
4 RFT:
10 x Push Press (L1 & L2 40/30, L3 50/40)
10 x Pull Ups (L2 & L3 Chest to Bar)
400m Run
Friday 29 January 2016
Thursday 28 January 2016
Friday
Partner WOD:
For Time:
A) 2 - 4 - 6 - 8 - 10
Hang Power Snatch (30/20, 40/30, 50/40)
Burpee Box Jump
B) 200 x Double Unders (100 x each)
C) 10 - 8 - 6 - 4 - 2
Hang Clean & Jerk
Toes to Bar
A) Partner A completes 2 of each movement, then partner B completes 2 of each movement, then 4 each, then 6 each etc.
B) Double unders split any way, partners must complete 100 each.
C) Partner A completes 10 of each movement, then partner B completes 10 of each movement, then 8 each, then 6 each etc.
25 minute time cap.
For Time:
A) 2 - 4 - 6 - 8 - 10
Hang Power Snatch (30/20, 40/30, 50/40)
Burpee Box Jump
B) 200 x Double Unders (100 x each)
C) 10 - 8 - 6 - 4 - 2
Hang Clean & Jerk
Toes to Bar
A) Partner A completes 2 of each movement, then partner B completes 2 of each movement, then 4 each, then 6 each etc.
B) Double unders split any way, partners must complete 100 each.
C) Partner A completes 10 of each movement, then partner B completes 10 of each movement, then 8 each, then 6 each etc.
25 minute time cap.
Wednesday 27 January 2016
Tuesday 26 January 2016
Monday 25 January 2016
Tuesday
AUSTRALIA DAY
**9:30am Only**
A) Every 90 seconds for 9 minutes:
2 x Squat Clean & jerks @ 75% 1RM
4 x Lateral bar Burpees
B.1) AMRAP 6:
8 x Alternate KB Snatches (16/12, 24/16, 32/24)
16 x Alternate KB Goblet lunges
B.2) AMRAP 6:
8 x Wall Walks
16 x Plate Squats (10/5, 15/10, 20/15)
**9:30am Only**
A) Every 90 seconds for 9 minutes:
2 x Squat Clean & jerks @ 75% 1RM
4 x Lateral bar Burpees
B.1) AMRAP 6:
8 x Alternate KB Snatches (16/12, 24/16, 32/24)
16 x Alternate KB Goblet lunges
B.2) AMRAP 6:
8 x Wall Walks
16 x Plate Squats (10/5, 15/10, 20/15)
Sunday 24 January 2016
Thursday 21 January 2016
Wednesday 20 January 2016
Tuesday 19 January 2016
Monday 18 January 2016
Sunday 17 January 2016
Friday 15 January 2016
Thursday 14 January 2016
Wednesday 13 January 2016
Tuesday 12 January 2016
Monday 11 January 2016
Sunday 10 January 2016
Thursday 7 January 2016
Wednesday 6 January 2016
Tuesday 5 January 2016
Monday 4 January 2016
Sunday 3 January 2016
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