September 2018

WOD ‘Chelsea’ 5 Pull up 10 Push up 15 Squat 1 Round every minute, on the minute, for 30 minutes Scaling options are below. Make sure you do the math on the volume, there are a lot of rounds to do! 5 = 5 pull up, 10 push up, 15 squat 4 = 4, 8, […]

STRENGTH Push press 4 x 5 rep WOD Run 400 10 Shoulder to overhead (84/56) 3 rounds (12 minute cap)

WOD Sumo Deadlift 5 x 3 rep ‘Tabata Core’ Toe to bar Hollow rock Prone hold Med ball twist 4 rounds

WOD 100m Walking lunge 100 Push up 100 Medicine ball clean (9/6) 100 Pull up 100m Walking lunge 35 minute cap Big volume of each exercise, scale back to a manageable number to complete under the time cap.

STRENGTH Clean & Jerk 1 every 30 seconds, 8 minutes WOD 5 Power clean (92.5/60) 10 Toe to bar 10 minutes, as many rounds as possible To keep intensity high, scale the t2b to be mostly consecutive and use a weight that would allow you to do the first round unbroken. Your grip is going