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Alex Evans (Bacon)
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Technical Errors
Our server has been down to use our blog so we could not update! Its back up and running now so you can see the gains!

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Friday 11th September
A) Front rack lunges 6 x 10 @ a load which is completely maintainable for the 6 sets WOD 3RFT 15 pull ups 15 burpees 15 back squats 60/40

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Wednesday 9th September
A) Bench Press 10-10-10-10-10 - increase the weight every round - sets must be TNG WOD - EMOM x 20 mins Min 1: 00:45 for rowing Min 2: 00:45 for slam balls 9/7 Min 3: 00:45 for box jumps 20" Min 4: 00:45 for wall balls 9/6 Min 5: rest

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Tuesday 8th September
A) Push Press 10 minutes to find a 1RM then 3x3 @ 85% of todays max WOD For time 50 burpees 40 wall balls 9/6 30 deadlifts 60/40 20 pull ups 10 thrusters 60/40

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Monday 7th September
A) EMOM X 10 mins 1 clean 1 hang clean 1 jerk @ around 70-80% of your max WOD 5RFT 5 squat clean 15 KBS 24/16

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Friday 30th July
A)Push Press + push jerk (15 minute cap) 5 x 3+3 @ increasing load WOD 7RFT 2 squat clean 100/70 3 bar muscle ups 4 hspu

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Thursday 29th July
A) Run Intervals 5 x 400m efforts start at 80% finish at 100% WOD 5 RFT 15 Wall balls 9/6 15 Back Squat 50/35 15 burpee to rig

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Wednesday 29th July
A) Banded deadlift EMOM x 10 min 5 deadlifts @ 60% + purple band WOD 4RFT 400m Run 15 deadlift 90/60 9 box jump 24"/20"

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Wednesday 6th May
A) Push Press 5-5-5-3-3 start at a moderate load and work up WOD EMOM 18 mins Min 1 - row 14/12 cal Min 2 - 6 GTOH 50/35 Min 3 - 8 T2B

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Wednesday 25th March
A) Back rack walking lunge 6 x 10 - 5 each leg WOD - Monkey Box 3 rounds for time 400m run 50 PTOH 15/10 40 Air squat 30 Down/Ups 1 minute rest
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