September 30, 2019

WOD 1

Build to heavy squat clean in 12:00

WOD 2

'Elizabeth'

For time:

21-15-9

Squat clean 42.5/60kg

Ring dip

September 27, 2019

WOD 1

Deadlift

5x5 60%

Mikes Bday WOD

In Pairs 16:00 AMRAP

84 DB front rack walking lung steps 15/22.5kg

25 Toes to bar

09 Hang power clean (each) 45/70kg

35 Bar hops

September 26, 2019

WOD 1

4 Rounds

6 Ring row

10 DB bench press

WOD 2

4 Rounds

6 Ring dip

10 DB bench prone row

WOD 3

EMOM x 12

1) 2 Rope climb

2) 150m Run

3) 10 HSPU

4) 10 Burpee to target

September 25, 2019

WOD 1

A. Accumulate 1:00 Lsit

B. 3 x 20 Abmat sit ups

C. 2 Rounds/side

:30 Side plannk + 4 length shouldered sandbag on same side

WOD 2

For time

50 Wall balls

50 Cal row

40 Deadlifts

40 Box jumps 20/24"

30 Front squats

30 Toes to bar

20 Power cleans

20 Thruster

(25:00 Cap)

Barbell -...

September 24, 2019

WOD 1

Strict press

5x5 60% - power focus

WOD 2

A. Wide grip pull up - 3 x near max set

B. Slow negative pull ups (:5 lower) - 3x3

C. Chin over bar hold (:10-:20) x 3

WOD 3

4 Rounds for time

40 Double unders

10 STOH 40/60kg *

10 Pull ups

(1:00 rest)

(15:00 Cap)

* STOH - must pause...

September 23, 2019

WOD 1

Back squat

4 x 10 50-60%

WOD 2

Every 4:00 x 4

8 Bar over burpee

5 Squat clean 55/80kg

8 Bar over burpee

- Score = slowest round

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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

LE13 0RG

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