WOD Tuesday 16/10/2018

A) Weighted pull-ups
5-5-5-5

-Strict reps.

B) Seated press
10-10-10-10

-Use dumbbells or kettlebells.

Superset reps.

Post loads for working sets to comments.

WOD Monday 15/10/2018

Going into Monday like… 🤣

2 Rounds for time of:
30 Burpees
40 Kettlebell swings, 24kg (16kg)
50 Alternating pistols

Post load and time to comments.

WOD Saturday 13/10/2018

“JBO”

Individually or in pairs complete the following:

As many rounds as possible in 28mins of:
9 Overhead squats, 52.5kg (35kg)
1 Legless rope climb, (15ft)
12 Kettlebell floor press, 2x24kg (2x16kg)

Start the rope climb in a seated position.

-Alternate stations with partner.

Post loads and time to comments.

WOD Friday 12/10/2018

7 Sets for load of the sequence:
1 Hang power snatch
2 Hang snatch
3 Snatch balance

Increment loads throughout working sets.

Post loads for working sets to comments.

WOD Thursday 11/10/2018

As many rounds as possible in 15mins of:
21 Strict sit-ups
14 Alternating single arm push jerk, 25kg (17.5kg)

Rx’d+ = GHD sit-ups

Post load and time to comments.

WOD Wednesday 10/10/2018

For time:
21 Deadlift, 102kg (70kg)
Run 400m
18 Deadlift
Run 400m
15 Deadlift
Run 400m
12 Deadlift

Post load and time to comments.

WOD Tuesday 09/10/2018

“Complex Fran”

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 42.5kg
Women: 30kg

Post load and time to comments.