Tuesday the 1st of OctoberStrength/Skill : 15 Mins 10 Pistol Squats 30 Double Unders or 30 Secs of Practice 5 Strict Ring pull ups or Rows or Muscle ups * quality...
Monday the 30th of SeptemberStrength : Front Squat 10 sets to build to a heavy Double *20 mins Conditioning : 12 min AMRAP 15/12 Cals 12 Knees to Elbow 9 HSPU 6...
Friday the 27th of SeptemberStrength : 14 mins 10-8-6-4-2 Of Bench Press Strict Pull up Seated Floor DB Press * 1 Sled and 1 Carry after each set Conditioning : 3...
Thursday the 26th of SeptemberStrength : Deadlift 4 X 3 @70-75% 3 X 2 @80-85% Conditioning : EMOTM X 18 Min 1 12/10 Cals Min 2 14 DB Snatch Min 3 12 Slam Balls...
Wednesday the 25th of SeptemberStrength : Snatch Complex Every 2 mins for 12 mins 1 High Hang Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch Wod : For Time 100...
Tuesday the 24th of SeptemberStrength: Push Press 15-20 mins to build to a heavy set of 2 Wod : 7 min Ladder 3 Clean & Jerks 60/40kg 3 T2B 6........ 6...........