2015 WK 35

 

The Max Effort % for this week are 

5-5-5-3-3-3

55% 63% 70% 77% 85% 93%

20150824 | Monday 

A. 3 Rounds 

20 Wall Balls

10 Burpees

B.Back Squat 

5-5-5-3-3-3

C. Work Out 

8 Minute AMRAP

22 KB Swing

12 Press Ups

10 Box Jumps 

20150825 | Tuesday 45 min class

Masters At War 2015 WoD 2 

Partner WorkOut

Time cap 20 mins

100 double unders

80 bar over burpees

60 KB swing

40 squat clean (power clean and squat IS permitted)

20 thrusters

20150826 | Wednesday

A. Warm Up

4 Mins AMRAP

20 Double Unders

20 KB Swing

B. Push Press

5-5-5-3-3-3

C. WorkOut 

12 Min AMRAP

30 Lunges

12 T2B

20 G2OH

200 Run

20150827 | Thursday

A. Sprints

B.OMEM 12

DL

Hang Power Clean 

Front Squat x 2

S2OH

C Workout

4 rounds 

20 Sit Ups

30 Double Unders

20 Squats 

20150828 | Friday

A.Warm Up

B.Deadlift 

5-5-5-3-3-3

C.Partner Workout

Masters At War 2015 WoD 2 

In a 10 minute window:
Row a total of 1000m (minimum of 250m each, one changeover only)

AMRAP in remaining time (alternating rounds): 5 Deadlift
10 Box Jump

D. Prowlers

 

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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