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STRENGTH: 5-3-1 KB DEAD LIFT 75%-85%-95% . WOD: “BRAVEHEART” 2o MIN AMRAP 5 POWER CLEAN RX 85/55 10 HANGING CHAIR RAISES 15 WB 10/14   CASH OUT: 2 MIN PLANK HOLD  

WHEELWOD OF NOVEMBER 27TH 2015

IT’S MY SECOND FAVOURITE F WORD.. FRIDAY!! STRENGTH: SH. PRESS 3X3 70%-80%-90% . WOD: 21-15-9 PUSH UPS FLOOR TO CHAIR KB FLOOR PRESS 32/28 KG . CASHOUT: TABATA BATTLE ROPES   HAVE A GREAT WEEKEND STOUTY

WHEELWOD NOVEMBER 26TH

ITS A CLEAN DAY IT WAS GETTING DIRTY THIS WEEK SO WE MIGHT AS WELL CLEAN… STRENGTH: 10 MIN EMOM 1 CLEAN DEAD 6 HANG POWER CLEANS @ 80% 1 RM . WOD: 7 MIN 7 POWER CLEANS 7 SDLHP KB RX 28/20KG . CASHOUT: TRAP BARBELL SMASH SCAP LAX SMASH .

WHEELWOD OF NOVEMBER 25TH

HUMP DAY MID WEEK AND LOOKING FOR INSPIRATION? JUMP ON THE BENCH AND CRUSH SOME HEAVY WORK. ALL % WORK IS OFF YOUR 1RM STRENGTH: BENCH PRESS 3X3 70%-80%-90% . WOD: 30-20-10-20-30 ROW CAL KB FLOOR PRESS . CASHOUT: SHOULDER MOBILITY   ENJOY STOUTY  

WHEELWOD OF NOVEMBER 24TH 2015

TUESDAY IS HERE! TUESDAY AND THURSDAY ARE GENERALLY REST DAYS BUT FOR ME I LIKE TO WORK ON OLY LIFTING THESE DAYS. YOU REST ILL GET BETTER! STRENGTH: HANG POWER SNATCH SUPERSET WITH DUMBELL ROWS 5-4-3-2-1 : SS: 10-10-10-10-10 ASCENDING WEIGHT ON SNATCH . WOD: EVERY 2 MINUTES FOR 20 MINUTES 45 BATTLE ROPES 9 […]

WHEELWOD OF NOVEMBER 19TH 2015

WERE BACK!   SORRY FOR THE MISSED DAY, I HAD SOME EMERGENCY TRAVEL NEEDED AND WAS UNABLE TO POST. STRENGTH: CLEAN PULL 10 MIN EMOM 3 PULLS INCREASING WEIGHT . WOD: “CREW” 3RDS 20 WB 14/10 20 POWER CLEANS 85/55 . CASHOUT: TABATA RUSSIAN TWISTS . . HAVE FUN WITH THIS ONE STOUTY

WHEELWOD OF NOVEMBER 17TH 2015

HOUSTON & THE HAMMER STRENGTH: SNATCH PULL 1-1-1-1-1-1-1 INCREASING WEIGHT TO 1RM OR HIGHER . WOD: “HIGH TOP” 15 MIN AMRAP 15 HAND RELEASE PUSH UPS 10 FLOOR TO CHAIR TRANSFER 5 KB SH PRESS 28/20KG . CASHOUT: “SLOW YOUR ROW” 1KM SKI ERG/ ROW  

WheelWod of November 16th 2015

Sorry for lack of blog… was at this mans wedding ANGEL GONZALEZ… CONGRATS BRO MONDAY: STRENGTH: KB DEAD LIFT 3×5 65%-75%-85% . WOD: FOR TIME: 200 BATTLE ROPES 25 SH PRESS 115/85 150 BATTLE ROPES 15 SH PRESS 115/85 75 BATTLE ROPES 5 SH PRESS 115/85 . CASH OUT: EMPTY SLED PUSH 8 MINUTES OF […]