27 Aug 2018

Body Preperation

BANK HOLIDAY

28 Aug 2018

Conditioning

Heavy (choose weight) KB Swings – 3 mins max reps
 *

rest 1 minute and then complete

 15 minute AMRAP;

 10 Pull Ups / Push Ups
 10 Split Jumps
 400m Run

 rest 1 minute and then complete 

ANIMAL: 

100 KB Swings for time (24/16)

29 Aug 2018

Strength

Front Squat

Conditioning

30-20-10-20-30 
Deadlift (85/50)
 Burpees over the bar Pull Ups / Push Ups

30 Aug 2018

Gymnastics

4 sets of;
 10-15 Tight Kipping Swings
 15 DB Bench Press on floor (22.5/15) 30 sec Hollow Hold / Hollow Tuck Hold 
Rest 60 secs

into;
 Establish a max set of Strict Pull Ups (6 minutes) 

into; 

50 Push Ups / Ring Rows for time (3 min cap)


Conditioning

Complex: Hang Power Clean + Power Clean + x3 Front Squat + Split Jerk

 Complete 2-3 ‘heavy’ sets, building up to the heavy sets and start with bar

31 Aug 2018

Weightlifting

Thruster build to max

Conditioning

21-15-9
 Man Makers (22.5/15)
 Burpees

1 Sep 2018

Body Preperation

Roll & Stretch: 
IT Band Roll - 2 minutes e/s Hip Flexor Roll - 2 mins e/s Lat Roll - 2 mins e/s Crunch Stretch - 2 mins e/s


Gymnastics

Practice: 
8-10 minutes Kipping Pull Ups *Adv Either ButterFlys or Muscle Ups


Conditioning

EMOTM for 30 minutes: 

Minute 1: 12/9 Cal Row
 Minute 2: 2-3 Wall Climbs Minute 3: 12 DB OH Walking Lunge (22.5/15)

2 Sep 2018

Body Preperation

Team WOD