Tuesday 11 September

Skill:
10 minute muscle up practice if you have them 3x max effort attempts inside the window

Strength:
Pressing Volume 5x5@80% 1rm

Wod:
4rds for time

10x stoh@40/25
20x kettle bells swings
30x double unders
1min rest"

Monday 10 September

Today sees the start of DWF prep

A) in a 10min time cap establish a 1rm hang snatch (power or squat is acceptable)

B) 5x3 back squat @85% 1rm3mins rest between sets

C) in pairs for time:60x back squats@60/40, 120x overhead walking lunge (20/10 plate), 180x Burpeee finish each rep with a 2 foot landing on the plate. Only 1 person can work at a time - 20min time cap

Results:

Saturday 8 September

Warm Up

Whittan

(30min time cap)
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Cool Down

Friday 7 September

Warm Up
5-4-3-2-1
HSPU
Muscle Up

WOD:
50-40-30-20-10
OHS
Double Unders

Cool Down

Thursday 6 September

Warm Up
3rds
10 x KB X Swings
10 x Burpees
10 x Pistols

WOD:

Murph (30min time cap)

1 Mile run
100x Pull Ups
200x Push Ups
300x Squats
1 mile run

Cool Down

Tuesday 4 September

Warm Up

2 rds

10 x Strict Pull Ups
10 x Press Ups
10 x Ring Dips
10 x GHD

Wod:

In a 20minute window
Row 2k
Complete 200 double unders
In remaining time as many wall balls as possible
Score is wall balls

Cool Down

Monday 3 September

Warm Up

Filthy Fifty (30min time cap)
50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Cool Down

It got a little Crazy tonight:

Results: