20 Sep Friday 21/09/2018
Hero WOD:
ABBATE
1600m Run
21 Clean and Jerk 70/47.5
800m Run
21 Clean and Jerks 70/47.5
1600m Run
Protected: WOD/Blog
19 Sep Thursday 20/09/2018
Tech:
15 min of Handstands and Handstand Walking
8 min EMOM
1) Max effort Handstand Hold on wall
2) Max effort L-Sit Hold
12 min AMRAP
5 Wall Climbs
10 Deadlifts 60/40
30 Double Unders
17 Sep Tuesday 18/09/2018
Strength:
Snatch 6 X 1 at technical max
WOD:
18 min Ascending ladder
2, 4, 6, 8…. etc
Chest to Bar Pull Ups
Hang Snatch 45/30
16 Sep Monday 17/09/2018
Another Artz Banger to get the week started…
Technique: Turkish Get Ups
#Deathbykettlebell
For time
60 KB Swings 24/16
20 Goblet Squats
50 1 Arm Push Press
20 Goblet Squats
40 KB Snatches
20 Goblet Squats
30 OH Lunges
20 Goblet Squats
20 1 Arm Thrusters
20 Goblet Squats
10 TGU
13 Sep Friday 14/09/2018
Strength:
3 X 10 Barbell Bent Over Row
WOD
6 RFT:
9 Toes to Bars
12 Box Jumps
15 SDHP 40/27.5
12 Sep Thursday 13/09/2018
Strength:
800m Farmers Carry (single kb/arm) 24/16
WOD:
50 Press Ups
50 Burpee to target
30 Press Ups
30 Burpee to target
10 Press Ups
10 Burpee to target
11 Sep Wednesday 12/09/2018
Strength:
5 X 3 Heavy Hang Cleans
WOD:
12 min AMRAP
20 Hang Cleans 45/30
20 Russian Twists 16/12
20 Alternating Pistol Squats
10 Sep Tuesday 11/09/2018
Gymnastics Complex:
3 Rounds, Unbroken, rest as needed (not for time)
7 T2B
5 Pull Ups
3 C2B
1 Muscle Up
Scale – Max effort Pull up / ring row then Max effort T2B / Knee tucks
WOD:
5 RFT
200m Run
7 Bar Muscle Ups
14 STOH 60/40
09 Sep Monday 10/09/2018
Strength 5×3 Front Squats
#Legs-go
For time
20-2 (20, 18, 16… etc) Wall Ball 9/6
1-10 (1, 2, 3… etc) OHS 50/30
100m between each set
23 Aug Friday 24/08/2018
Strength:
20 RM Back Squat
20 minute EMOM:
1) Cal Row
2) KB Swings 24/16
3) Pistols
4) Thrusters 45/30
5) Rest
Max reps each station
Score = total reps
