";var wpa_add_test="no";
Posted on 31st May 2017 by Chris Cummins
100 Reps of Strict Shoulder Press in as few sets as possible.
(10 Minute Cap)
AMRAP 20
800m Run
15 KB Swings (32/24)
30 Box Jump Overs (24/20)
Posted on 30th May 2017 by Chris Cummins
Front Squat
A) Heavy 5
B) 3 x 5 @ 75%
10-9-8-7-6-5-4-3-2-1
Deadlifts (70/45)
HR Over Bar Burpees (both hands touch head on the floor)
-12 Min Cap
Pre Class
Hang Power Snatch + TnG Snatch
A) To max
B) 3 x 1+1 @ 85%
Posted on 29th May 2017 by Chris Cummins
Floor Press
A) To Heavy 3 (Strict 1s pause on the floor)
B) 3 x 3 @ 85%
Every 2 Minutes x 6 Rounds
15 Wall Balls
AMRAP Double Unders
Pre Class
5 x ME HSPU (Rest 2 minutes between efforts)
Posted on 28th May 2017 by Chris Cummins
‘Daniel’
For Time
50 Pull Ups
400m Run
21 Thrusters (42.5/30)
800m Run
21 Thrusters
400m Run
50 Pull Ups
-35 Minute Time Cap
Posted on 26th May 2017 by Chris Cummins
Posted on 25th May 2017 by Chris Cummins
Paused Back Squats
6 x 3 (3s Pause in bottom)
3 Rounds – 1 Min Per Station (30s changeover)
Cal Row
Box Jump Overs
STOH (35/25)
21-15-9
Squat Cleans
Ring Dips
Posted on 24th May 2017 by Chris Cummins
Power Clean + Push Jerk
A) Tekkers
B) 12 minutes – Build to heavy single power clean + push jerk/Practice reps and build to weight for WOD
AMRAP 10
1 Mile Run
AMRAP GTOH in remaining time (60/40)
Posted on 23rd May 2017 by Chris Cummins
20 Minute Cap
Strict Press
A) To heavy Set of 3
B) Drop to 50% and build to heavy 2
C) Drop to 50% and build to heavy 1
D) Drop 5-10kg and perform as many singles as possible in remaining time
10 Min Time Cap
50 Wall Balls
50 Plate GTOH
50 Burpees to plate
Post Class
5 x 1 Minute ME Assault bike
Rest 3 minutes between
Posted on 22nd May 2017 by Chris Cummins
Deadlift (No belt)
A) Build to heavy 10 (Touch and Go, nice and controlled)
B) Drop to 75% and perform another 2 x 10 Reps
AMRAP 15
200m Run
30 DB Snatch (22.5/15)
15 TTB
Pre Class
Snatch Balance + 3 OHS
A) To max
B) 3 x 1 + 3 @ 80%
Posted on 21st May 2017 by Chris Cummins
3 Rounds
1 Minute Double KB Front Rack Hold
15 MB Sit Ups
1 Minute Hollow Body Hold
15 Tuck Ups
1 Minute Plank
4 RFT (12 Min Cap)
12 Thrusters (42.5/30)
9 Burpees
6 C2B Pull Ups
Pre Class
Back Squat
5 x 1 @ 90%