2015 WK 19

 

20150504| Monday Bank Holiday

12 hour WoDs

20150505| Tuesday

A. 3 rounds

15 Sit Ups

15 Squats

B. Back Squat

5@70%

4@75%

3@80%

2@90%

3@80%

4@75%

5@80%

C. Workout

6 minute AMRAP

15 KB Swing

30 Burpees

20150506| Wednesday

A. Double Under Partner workout 4 minutes

Every time the rope stops accumulate 1 burpee 

B. Push Press 4 x 10 

C. WorkOut 

3 Rounds

8 HPC

16 Box Jump

200m Run

20150507 | Thursday

24 minute AMRAP

50 KB swing

40 Wall Balls

30 Box Jump

20 Push Press

10 OHS

20 Press Ups

30 OH Lunges

40 Burpees

50 G2OH

Run 200m

20150501| Friday

A. Warm Up

B. Tabata Time

Squats

Sit Ups

Box Jumps 20"

C. Friday Prowler & Tyre Flips to finish 

 

 

 
Team HG3 & LCWC - Northern Lifting League

Team HG3 & LCWC - Northern Lifting League

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