July 31, 2019

WOD 1

2 Rounds for time

5-4-3-2-1 Deadlift 85/120kg

5 Tall box jumps 24/30"

(3:00 Rest)

(13:00 Cap)

WOD 2

2 Rounds for time

5-4-3-2-1 Sandbag cleans 40/50kg

25 Double unders

(3:00 Rest)

(13:00 Cap)

July 30, 2019

WOD 1

Back squat

5x5 add weight from last week

WOD 2

'JACKIE'

For time

1000m Row

50 Thrusters 15/20kg

30 Pull ups

(12:00 Cap)

July 29, 2019

WOD 1

Bench press

4x3 Across

2x10 lighter

WOD 2

Every 2:00 x 5

1 Round of DT

12 Deadlift

9 Hang power clean

6 STOH

July 26, 2019

WOD 1

Front squat

Build to heavy double

Then, 3x2 at 90% of double

WOD 2

Back rack reverse lunge

2x12

DB front rack walking lunge

2x12

WOD 3

For time

21-15-9

Cal row

12-9-6

Burpee to target

(9:00 Cap)

July 25, 2019

WOD 1

5 Sets

5 Strict press - across

2 Deadlift - 80-90%

WOD 2

EMOM x 14

1) 6-8 DB Bench press

2) 3 Hang power clean (build)

July 24, 2019

WOD 1

Every 1:30 x 6

Choose a weakness and rep range

A. Strict pull up

or

B. Kipping pull up

WOD 2

Farmers carry

4x150m - As heavy as possible

2-3:00 Rest

WOD 3

For time

150 Double unders

75 Wall balls 6/9kg

50 Double unders

25 Wall balls

(12:00 Cap)

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Previous weeks...

March 15, 2020

March 9, 2020

March 1, 2020

February 23, 2020

February 16, 2020

February 9, 2020

February 2, 2020

January 26, 2020

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Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

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