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CHEST AND ARMS

Has Bun joined Team “BRAD”?

WORKOUT OF THE DAY

STRENGTH

Bench Press 5-5-5-5-5

METCON

For time:

25 Single Arm Overhead Lunges 20/15kg

50 Double Unders

50 Wallballs

3 Rope Climbs

50 Wallballs

50 Double Unders

25 Single Arm Overhead Lunges 20/15kg

WOD – Friday 6 March 2015

STRENGTH

Every 2 minutes for 16 minutes:

3 Strict press

***Build up the weight over the course of the sets

 

METCON

21 min EMOM

1: 15 Kettlebell Swings

2: 15 Push Press

3: 50 Double Unders

***Choose a weight that allows you to finish your reps within 45 seconds

WOD – Saturday 25 May 2013

IMG_7491
TEAM WOD
Run 400m together (a single wall ball must be carried by any team member. It can be passed around)
Then complete the following with only one member working at a time:
50 Wallballs
50 Pull-ups
50 Push Press 40/20kg
50 Burpees
50 Overhead Walking lunges 20/10kg
1000m Row

WOD – Monday 22 April 2013

Evelyn has been steadily improving her pull-up strength.

Evelyn has been steadily improving her pull-up strength.

STRENGTH
Push Press
3-3-3-3-3

METCON
20 Kettlebell Swings 24/16kg
2 Toes to Bar
18 Kettlebell Swings
4 Toes to Bar
16 Kettlebell Swings
6 Toes to Bar
.
.
.
.
2 Kettlebell Swings
20 Toes to Bar

WOD – Monday 15 April 2013

Alex P. during 13.5

Alex P. during 13.5

 

STRENGTH

Split Jerk 3-3-3-3-3

*Complete all 3 reps in succession.  Work up to a heavy 3 Rep Max.

METCON

5 rounds for time of:

25 Push Press 40/20kg

50 Double Unders

 

 

 

 

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