may.dunlop

may.dunlop

Friday, 29 September 2017 01:33

Friday 6th October 2017


Strength:
10 Minute - EMOM
8 T2B

WOD:
21, 15, 9
Deadlifts (110/75)
Wall Balls (10/7)
800m Run

REST

400m Partner Farmer Carry
Friday, 29 September 2017 01:29

Thursday 5th October 2017


Stength:
4 x 2 OHS
3 x 8 Behind the Neck Strict Press

WOD:
15 min AMRAP:
1km Row
21 Thrusters (45/30)
10 Pull Ups
15 Thrusters (50/35)
10 C2B
9 Thrusters (60/40)
10 Bar Muscle Ups
Remainder of Time:   Thrusters (70/45)

Friday, 29 September 2017 01:23

Wednesday 4th October 2017


Strength:
5 x Max Strict Weighted Pull Ups

WOD 1:
3 Rounds 
500m Row
15 Hang Power Clean (70, 47)
50 DUs

WOD 2:
3 Rounds 
1 Min Hollow Rock
1 Min Plank
10 Good Mornings
1 Minute Rest



Friday, 29 September 2017 01:10

Tuesday 3rd October 2017



Strength:
1 RM Front Squat
Then, 3 x 4 Front Squats at 70% of Max

WOD:
500m Run, then
15 Min AMRAP:
3 Power Snatch (70/45)
6 HSPUs
9 KBS (24/20)
Then, 500m Run

REST

3 x 8 Ring Dips




Friday, 29 September 2017 00:59

Monday 2nd October 2017


Strength:
3 x 8 Push Press
Hand Stand Walk Practice

WOD 1:
7 Rounds
20 Cal Row
5 Power Clean and Jerk (85/55)
Rest 1 Minute between Rounds

WOD 2:
30 Burpee Box Jumps 
3 Rope Climbs
20 Burpee Box Jumps
2 Rope Climbs
10 Burpee Box Jumps
1 Rope Climb






Sunday, 17 September 2017 00:34

Saturday 30th September, 2017


Strength:

3 x 8 Pistols
3 x 2 Wall Walks

WOD:
3 Rounds for Time:
RxD:
8 Deadlifts (70/50)
6 C2B
4 Snatches (70/50)
2 Bar Muscle Ups
RxD-:
8 Deadlifts (50/35)
6 Ring Rows
4 Snatches (50/30)
2 Strict Pull Ups


Sunday, 17 September 2017 00:28

Friday 29th September, 2017


Strength:
Back Sqauts - 12,10,8,6,4,2 

WOD:
Run 800m, 600m, 400m
Power Clean (60/40) 21, 15, 9
Box Jumps 42, 30,18

End with 400m Farmers Carry
Sunday, 17 September 2017 00:25

Thursday 28th September, 2017


Strength:
Bench Press - 3 x 8
4 x 10 Band Pull Aparts
Optional:  3 x Max Ring Dips

WOD:
3 Rounds for Time
50 KBS (24/16)
30 OH Plated Sit Ups
20 Burpees to Plate
Sunday, 17 September 2017 00:12

Wednesday 27th September, 2017


Strength:
Work to a Max Clean and Jerk
3 x 8 Behind the neck Strict Press

WOD:
1000m Row - 3 Minutes Rest
750m Row - 2 Minutes Rest
500m Row

10-1
Thrusters 70/45
C2B

Sunday, 17 September 2017 00:05

Tuesday 26th September, 2017



Strength:
3 x max attempts Strict Pull Ups

WOD:
3 Rounds for Time
20 HRPU
20 Wall Balls
2 Rope Climbs
300m Row

Rest

2 Minutes accumulative L Sits
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