WODS and Latest News

Hero WOD ‘Nate’ in pairs.

Skill/Strength.

Thrusters. Off racks
5,5,5,5,5

Metcon. Hero/Benchmark week

‘Fran’. Compare to 24th July 2015

Metcon (teams of 2)

Hero WOD ‘Collin’

Metcon.

‘Kelly’. Retest. Compare to 20th July.

Strength.

Power jerk. Build to today’s heavy single

Metcon. Retest. Compare to 22nd July

‘Death by Target Burpees’
Min 1. 1 target burpee
Min 2. 2 target burpee

And so on until you cannot complete the burpees in the minute.

‘Running clock’

0-7min 7min ascending ladder
2 Hang snatch 60/40kg (add 2 reps each rd)
20 Double unders (add 20 reps each rd)

7-10min 3min rest

10-25min 15min establish 1RM Front squat

Lift.

Touch & go power clean. 7RM

Metcon. Retest. Compare to 18th July

12min amrap

12 chest to bar
6 deadlift 80/50kg
12 handstand push up
6 power clean 80/50kg

Metcon.

20min amrap
100 double unders
50 ground to overhead w/t plate 20/15kg
50 ab mat sit up
50 box step up w/t plate 20/15kg

Lift.

Split jerk. Build to heavy single.

Metcon.

3rds of ‘Cindy’
1rd of ‘DT’ with axle bar 60/40kg
2rds of ‘Cindy’
1rd of ‘DT’
1rd of ‘Cindy’
1rd of ‘DT’

Gymnastics.

Strict muscle up

Metcon.

20min steady state.
5rds of
Min 1. AAB
Min 2. Double kettlebell front rack carry 2 x 24/16kg
Min 3. 10 ring rows
Min 4. Waiter walk AHAP