2015 WK 17

20150420 | Monday

A. 3 minute Double Unders

Accumulate 1 burpee each time the rope stops

B. Push Press 

work up to 80% then 5 Sets of 3 reps

C. 5 Rounds

2 Wall Climb

20 KB Swing 

10 Box Jumps

20150421| Tuesday

A. 15 mins to find max tripple HPC

B. Workout

 21-15-9

Wall Balls 

Deadlift 

Run 450m 

9-15-21

G2OH

OH Lunges

20150422 | Wednesday

A. Cone touch 

B. 15 Mins to find Max Triple for the day

OHS

C. WorkOut 

4 rounds

30 Double Unders

15 Push Press 

10 Burpees

15 Sit Ups

20150423 | Thursday

A. KB Complex

B. 12 Minute AMRAP

10 Back Squat 

Run 200m

20150424 | Friday

A. 15-12-9

G2OH 

Pull Ups

B. OMEM 16 mins

ODD - 3 Deadlift

EVEN - 6 Bar Jump Burpees

C. Friday Prowler & Tyre Flips to finish 

 

 
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Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.


Strength is a choice…choose to be strong