2015 WK 39

 

2015 WK 39

20150921 | Monday 

A. 4 min amrap

16 G2OH

18 Lunges

20 Sit ups

B.Deadlift 

5x5 k 85%

C. Workout

50 40 30 20 10

Double Unders

Push Press

20150922 | Tuesday 45 min class

24 Min AMRAP

20 Wall Balls

30 Box Jumps

49 OH Lunges 

20 Pull Ups

30 Burpees

40 KBSwings 

20150923 | Wednesday

A. Ladder Drills

B. Back Squat

10,8,6,4,2

C. WorkOut 

8 min Amrap

30 KB swing

20 KB Lunges

10 T2B

20150923 | Thursday

A. rowing 3x500

B. 12 minutes OMEM

Barbell Complex

C Workout

3x4 min Amraps

20 Squats

8 burpees

4 hang power cleans

20150824 | Friday

A. Double Under triangle of death

B. Push Press

5 x 3 @90%

C.Partner Workout

12 Min AMRAP

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