Wednesday, June 29, 2016

28th June 2016 by Mike

For time complete the following:
Run 400 meters
21-15-9
Deadlift 155/105
Toe to bar
Then
Run 400 meters

Tuesday, June 28, 2016

27th June 2016 by Mike

Row 500 meters
75 double unders
25 burpee box jump
75 double unders
Row 500 meters

Monday, June 27, 2016

26th June 2016 by Mike

Buy In
Sled drag
Banded good morning
Wall squats

Wendler week #4
Squat Cleans
90% of 1 rm + 5/10#
40% X 5
50% X 5
60% X 5
65% X 3
75% X 3
85% X 3 or MORE
90% X 1

WOD
Back squat 50 reps at 135/95#
Glute ham raise 30 reps

Sunday, June 26, 2016

26th June 2016 by Mike

Teams of 2
Team must hold a medball (one at a time) and never let it touch the ground during the wod.
Run 400 m
50 pullups
Run 400 m
100 wallballs
Run 400
50 hang power cleans 115/75
Run 400
Gate overhead lunge with the medball

Saturday, June 25, 2016

25th June 2016 by Mike

Wod

run 800 m

150 double unders

50 Ghd sit up

run 600 m

100 double unders

40 Ghd sit up

run 400 m

50 double unders

30 Ghd sit up