may.dunlop

may.dunlop

Friday, 13 October 2017 06:28

Wednesday 18th October, 2017


Strength:
12,10,8,6,4,2
Bench Press

WOD 1:
GRACE
30 Clean and Jerks 60/40

WOD 2:
8 Rounds for Time
1 Rope Climb
15  Push Ups
Friday, 13 October 2017 06:23

Tuesday 17th October, 2017


Strength:
4x3 Power Snatches @ 50%

10 Mins - EMOM
4 Front Squats @ 70%
4 Burpees

Base Line WOD - 1 Round for Time
400m Run
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Friday, 13 October 2017 06:21

Monday 16th October, 2017


Strength:
20,15,12,10 - Behind the Neck Strict Press
4 x 8 Bent Over Row

WOD:
FRAN
21-15-9
Thrusters 45/30
Pull Ups

10 x 100m Sprints
Wednesday, 04 October 2017 08:45

Saturday 14th October 2017


DT
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(70/50)
Wednesday, 04 October 2017 08:43

Friday 13th October 2017



Strength:
12 Min - EMOM
2 Squat Snatches

WOD:
4 Rounds for Time
400m Run
2 Rope Climbs
10 DB Snatches
10 Pull Ups
10 Push Ups
Wednesday, 04 October 2017 08:34

Thursday 12th October 2017



Strength:
3 x 3 Full Squat Clean and Jerk

WOD:
5 Rounds for Time
50 DUs
10m OH Plate Lunges (20/15)
400m Row

REST

Sled Pulls 
Wednesday, 04 October 2017 08:32

Wednesday 11th October 2017



Strength:

7 x 4 Bench Press

WOD 1:
5 Rounds for Time
5 Strict HSPUs
10 C2B
15 Weighted Sit Ups

WOD 2:
4 Rounds for Time
5 Deadlifts (120/80)
10 Burpees









Wednesday, 04 October 2017 08:27

Tuesday 10th October 2017



Strength:

5 x 2 Jerk from Racks

WOD 1:
4 Rounds
500m Row (Intervals)
2 mins rest between

WOD 2:
10 Rounds for Time
3 Power Clean and Jerk (RXD+:  90/60 RXD:  60/40)
3 Ring Muscle Ups

Wednesday, 04 October 2017 08:25

Monday 9th October 2017



Strength:
Max Box Jump
4 x 7 Back Squat

WOD 1:
3 Rounds for Time
10 x OHS (60/40)
20 KBS (24/20)
30 Box Jumps

WOD 2:
3 Rounds (for quality not time)
1 min L Sit
5m HS Walk
8 Pistols
 

Saturday, 30 September 2017 22:42

Saturday 7th October 2017



MURPH

1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run
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