";var wpa_add_test="no";
Posted on 20th August 2017 by Chris Cummins
Back Squat
5 x 5
Same weight each set
For Time (12 Min Cap)
50 KB Swings (24/20)
50 Burpees
50 Wall Balls (9/6)
Posted on 18th August 2017 by Chris Cummins
For Time in 3’s
150 Cal Row
150 Over Rower Burpees
150 C2B PU
120 Cal Row
120 Over Rower Burps
120 TTB
90 Cal Row
90 Over Rower Burps
90 HSPU/HRPU
Posted on 17th August 2017 by Chris Cummins
Hang Power Snatch
A) Movement breakdown
B) Spend 10 Minutes at a light/moderate weight practicing the movement (Working doubles/triples)
C) Build to weight for the WOD
For Time
30 Hang Power Snatch (60/40)
*Each time the bar is put down = 100m Run (Back doors to reception)
Posted on 16th August 2017 by Chris Cummins
Back Rack Lunges
5 x 16 (8 E/L)
Build weight each set to a maximum.
For Total Reps
0 – 2:00
Max Thrusters (42.5/30)
2:00 – 4:00
Max Pull Ups
4:00 – 6:00
Max Burpees to plate
6:00 – 8:00
Rest
8:00 – 9:30
Max Thrusters
9:30 – 11:00
Max Pull Ups
11:30 – 13:00
Max Burpees to plate
13:00 – 15:00
Rest
15:00 – 16:00
Max Thrusters
16:00 – 17:00
Max Pull Ups
17:00 – 18:00
Max Burpees to plate
Posted on 15th August 2017 by Chris Cummins
Toes To Bar Progressions
A) Perform 3 Sets of Strict TTB/Hanging KR/Laying LR
B) AMRAP 5 Kipping TTB/KR
For Time
15 Front Squats
15 Deadlifts
200m Run
10 Front Squats
10 Deadlifts
400m Run
5 Front Squats
5 Deadlifts
800m Run
-60/40kg
Posted on 14th August 2017 by Chris Cummins
High Hang Squat Clean
A) Movement breakdown
B) Build to a heavy single
C) 5 x 2 @ 80%
AMRAP 8
20 Plate GTOH
20 Jumping Lunges
Posted on 13th August 2017 by Chris Cummins
Shoulder Press
A) Build to heavy 3
B) Build to heavy 2
C) Build to heavy 1
Strict Pull Ups/ Seated pull ups
3 x ME Sets
12-11-10-9-8-7-6-5-4-3-2-1
Wall Balls (9/6)
1-2-3-4-5-6-7-8-9-10-11-12
Burpees
-12 Min Cap
Posted on 11th August 2017 by Chris Cummins
For Time (in 2’s)
Partner A) 20 Burpees Partner B) 20 KB Swings
100m Run (Both)
A) 19 KB Swings B) 19 Burpees
100m Run
A) 18 Burpees B) 18 KB Swings
100m Run
A) 17 KB Swings B) 17 Burpees
100m Run…. etc. Down to 1.
-32/24kg KB
-35 Min Time Cap
-100m Run is backdoors to reception so inside
Posted on 10th August 2017 by Chris Cummins
5 Rounds (NFT)
8 Pendlay Rows
8 Single Arm Seated KB Press Each Arm
AMRAP 3
30/20 Cal Row
AMRAP Burpee Box Jump Overs (24/20)
Rest 1
AMRAP 3
400m Run
AMRAP Pull Ups
Rest 1
x 2 Rounds
-Score is total number of burpee box jump overs and pull ups combined.
Posted on 9th August 2017 by Chris Cummins
Muscle Snatch
A) Movement Breakdown
B) In 15 Minutes perform 5 x 3 Muscle Snatch building to a moderately heavy weight
For Time
100 Double Unders
80 Sit Ups
60 DB Snatch (22.5/15)
40 Thrusters (35/25)
20 Single Arm OH DB Lunges (not walking)