may.dunlop

may.dunlop

Friday, 21 July 2017 22:09

Friday 28th July, 2017


Strength:
15 Minutes to Find:
4RM Bench Press
Max Strict Pull Ups 

WOD:
Time Cap:  17 Minutes
21-15-9
Pull Ups
KBS 24/16
Goblet Squats
RxD+:  C2B, 32/24

Friday, 21 July 2017 22:04

Thursday 27th July, 2017



Strength:
In 17 Minutes complete:
2x4 Strict Press (same weight across)
2x3 Push Press (same weight across)

Happy Birthday WOD Sarah!
20 Minute Cap
10 Clean and Jerk 50/35
10 HSPU
400m Run
15 Clean and Jerk
15 HSPU
400m Run
20 Clean and Jerk
20 HSPU

RxDd+: 65/40, Strict HSPU
RxD-:  HS Hold 

Friday, 21 July 2017 09:10

Wednesday 26th July, 2017


Strength:
10RM Back Squat
Time Cap:  16 Minutes

WOD:
AMRAP 7 Minutes
8 Back Squats (from ground) 60/40
4 Push Jerk
8 Burpee Over Bar
REST 2 Minutes
AMRAP 5 Minutes
8 Back Squats (from ground) 60/40
4 Push Jerk
8 Burpee over bar
REST 2 Minutes
AMRAP 3 Minutes
8 Back Squats (from ground) 60/40
4 Push Jerk
8 Burpee Over Bar
RxD+:  80/55 

Friday, 21 July 2017 09:07

Tuesday 25th July, 2017



Strength:
Deadlift 3 x 4 sets at same weight
Work at 85% - Time Cap:   16 Minutes

WOD:
AMRAP 18 Minutes
10 C2B
10 Deadlifts 100/65
200m Run

RxD+:  5 MUs, 130/85
RxD-:  Pull Ups, 80/55
 
Friday, 21 July 2017 09:05

Monday 24th July, 2017


Strength:
1 Squat Snatch + 2 Overhead Squat
Time Cap:  15 Minutes

WOD:
4 Rounds for Time - Time Cap:  25 Minutes
12 Overhead Squat 40/30
20 Box Jumps
48 DUs
RxD+:  60/40
Thursday, 13 July 2017 00:25

Saturday 22nd July, 2017


WOD
AMRAP - 25 Minutes
400m Medball Carry
40 Wall Ball
30 Pull Ups
30 Box Jumps
200m Run
20 T2B
100 DUs
10 Burpees

Thursday, 13 July 2017 00:16

Friday 21st July, 2017




WOD - Strength
Time Cap:  16 Minutes
7 RM Strict Press
7 RM Push Press

WOD
3 Rounds for Time
Time Cap:  24 Minutes 
20 Shoulder to Overhead 45/30
30 Ring Rows
400m Run
50 DUs
RxD+:  60/40


Thursday, 13 July 2017 00:09

Thursday 20th July, 2017


WOD - Strength
Touch and Go Power Snatch - Time Cap:  16 Minutes
3-3-3 

WOD
AMRAP 16 Minutes
21 Box Jumps
15 HSPU
9 Power Snatch 60/40
RxD+:  80/50  RxD-:  50/35, DB Push Press 5/10

Thursday, 13 July 2017 00:03

Wednesday 19th July, 2017



WOD - Strength
2 RM Thruster in 15 Minutes

WOD
"Fran"
21-15-9
Thrusters 42/30
Pull Ups
Wednesday, 12 July 2017 23:57

Tuesday 18th July, 2017


WOD - 1
1km Run for Time

WOD - 2
For Time - 20 Minute cap
50 DUs
45 Sit Ups
400m Run
35 T2B
30 Plate Ground to Overhead 20/15
25 Pull Ups
20 Plate Front Squats
15 Overhead Plate Lunges (each leg)
10 Burpees onto Plate
RxD+ 25/20, C2B

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