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WOD -
Wed 1st Nov
1
Nov17

A: Find 1RMax Close Arm Bench Press
Then 5x3Reps @ 90%+

B: Find Sitted Strict Press 4RMax
4x4 Rds
+
Banded Lat Pull Down With Tricep Kick

C: 5-8 Single Arm KB Rows
+
Max Up Right Rows

WOD:
JT:
21-15-9
HSPU's/Downward Dog Push Ups
Ring Dips
Push Ups

WOD -
Tue 31st Oct
31
Oct17

A: Look at finding a new 1RM DL
Everyone last week looked very strong

B: Waiter Walks/Partner Human Saw
Suit Case Carry/T2B

C: DU Practise or Flight Simulator

D: Ring Dip Tekker or Ring Dip EMOM

WOD:
Karen
150 Wall Balls 

WOD -
Mon 30th Oct
30
Oct17

A: E2:30MOM Back Squat @ 90% 5x3Reps
Max Bar Hold Hollow Rock Position

B: E2MOMx4Rds 6 Reps Single Leg Barbell Step Ups 6/6

C: 3Rds 10 KB Reverse Lunges 5/5

WOD:
AFAP In Pairs
100 KB/DB Thrusters Heavy
Partner Burpees

 

WOD -
Sat 28th Oct
28
Oct17

09:00-11:00Hrs Open Gym

10:00-11:00Hrs The Class

The WOD

"ABBATE"
Run 1 Mile
21 C+J 70/47Kg
Run 800Mts
21 C+J
Run 1 Mile

 

WOD -
Fri 27th Oct
27
Oct17

A: EMOMx18'
Strict Press With KB's Max Reps
V-Sits
Very Close Arm Push Ups Max Rep
Human Saw
Barbell Bicept Curls 20/15Kg
Hollow Rock

B: EMOMx10
Chin Ups
Bench Dips

WOD:
In Pairs
AMRAPx15'
20 Thrusters/20 Box Jumps/20 Burpees
30 Thrusters/30 Box Jumps/30 Burpees
40 Thrusters/40 Box Jumps/30 Burpees
Reamaining Time Max Cal Row
Complete All In Order
But the reps are up to you

 

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