Tuesday the 10th of DecemberSkills : 15-20 mins working on muscle ups If you have some physio tape for wrapping your wrists bring it with you. Wod : 12 min Amrap 15...
Monday the 9th of DecemberStrength : Strict Press 5 X 3 @ 80% Every 90secs Push Press 5 X 2 Every 90 secs Conditioning : Every 3 mins for 15 mins 5 Thruster...
Friday the 6th of DecemberStrength : A) Bench Press Every 2 mins for 10 5 reps @ 60% (B) Every 2 mins for 10 ME of Strict Pull ups * use a band if necessary....
Thursday the 5th of DecemberStrength : Deadlifts Every 2 mins for 12 mins 3 reps @75% Wod : 3rds for time 30 Single Arm Dumbbell Thrusters 15/10kg 15 Box Step Overs...
Wednesday the 4th of DecemberStrength : Snatch Emotm X 4 2 High Hang Power Snatch + 1 OHS Emotm X 4 2 Hang Power Snatch + 1 OHS Emotm X 4 1 Power Snatch...
Tuesday the 3rd of DecemberSkills : 15 mins 5 Dips ( use High ring if you can and start with muscle up) 10 Sec Ring Support Hold 3-5Ring pull ups in false grip 10...