may.dunlop

may.dunlop

Thursday, 03 August 2017 10:50

Wednesday 9th August, 2017



Strength:
In 12 Minutes find 3 RM Deadlift
Then, EMOM for 3 Minutes
5 Deadlifts at 85% of 3 RM

WOD:
5 Rounds for Time:
8 Deadlifts 120/80
12 Bar Facing Burpees
RxD+:  140/95




Thursday, 03 August 2017 10:45

Tuesday 8th August, 2017



Strength:
2 Power Clean + 2 Push Jerk

WOD
13 Minutes AMRAP
21 Pull Ups
15 SDHP 40/30
9 HSPU
RxD+:  C2B, 60/40
Thursday, 03 August 2017 10:37

Monday 7th August



Strength:

In 12 Minutes, find 1 RM Front Squat
Then, EMOM for 5 Minutes
3 Front Squat at 80%

WOD:  
22 Minute Cap
4 Rounds for Time:
16 Wall Ball
16 T2B
16 Knees to Elbows
48 DUs
Friday, 28 July 2017 05:50

Saturday 5th August, 2017




"Open Test"

20 Min AMRAP
50 Wall Ball
50 DUs
40 Box Jumps
40 T2B
30 Burpee to Pull Up Bar Target
30 C2B
20 Power Cleans 65/45
20 Push Jerk
10 Power Snatch
10 Muscle Ups (Sub for Wall Walks)


Friday, 28 July 2017 05:46

Friday 4th August, 2017



Strength:
5RM Deadlift

WOD
For Time:  20 Min Cap
10-1 Deadlift 100/65
1-10 Burpee Box Jump
RxD+:  30/24" Box


Friday, 28 July 2017 05:36

Thursday 3rd August, 2017


Skill/Strength
2 Minute AMRAP DUs/Attempts
Then:
3x3 Back Squat @ 85%

WOD
15 Min AMRAP
12 Back Squat 60/40
200m Run
RxD+:  80/55, Row


Friday, 28 July 2017 05:33

Wednesday 2nd August, 2017


Strength:
Time Cap:  16 Minutes
5RM Push Press
5RM Push Jerk

WOD
2 Rounds for Time:  22 Mins Cap
30 Shoulder to Ovehead 40/25
30 Box Jump Overs
30 Wall Balls
30 Plate Ground to Overhead 20/15
300m Run
RxD+:  60/40, 25/20

Friday, 28 July 2017 05:30

Tuesday 1st August, 2017


Strength
10 Mins - EMOM
3 Power Snatch

WOD
4 Rounds for Time:  22 Minute Cap
10 Power Snatch 45/30
20 Sumo Deadlift High Pull
40 DUs

RxD+:  5 Rounds

Friday, 28 July 2017 05:25

Monday 31st July, 2017



Strength:
10 Mins - EMOM
2 Clean & Jerk

WOD
3 Rounds for Time:  20 Min Cap
7 C&J 70/45
11 HSPU
15 Box Jumps
RxD+: 90/60, 30/24' Box

Friday, 21 July 2017 22:13

Saturday 29th July, 2017


Partner WOD
AMRAP 25 Minutes
**indicates partner static hold**

50 Sledge Hits each
**Farmer Hold 32/24**
100m Medball Carry (together)
40m Burpee Broad Jump
**Push up position**
100m Medball Carry (together)
30 Sit Ups each
**Bar hang**
100m Medball Carry (together)
20 Box Jumps each
**Squat hold**
100m Medball Carry (together)
10 Rope Climbs
100m MedBall Carry (together)

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