WOD – Friday 06/04/18
A. E3MOM for 15mjns
3 x Cleans (not touch and go) squat or power @ 85-90% of 1RM
B. 10min Amrap:
12 Deadlifts @ 70-50kg
9 Hang Power Clean @ 70-50kg
6 Push Jerk @ 70-50kg
WOD – Thursday 05/05/18
A. E3MOM for 12min
Strict HSPU 4-6
B. 3min on 3min off x4
15 Ring Dips
25 KB Swings 32/24
ME Cal Row
WOD – Wednesday 04/04/18
A.
E2MOM 5×5 Front Squats @ 70-80%
B. 3 Rounds For Time:
800m Run
15 Pull Up
15 Toes to Bar
WOD – Tuesday 03/04/18
A. 10mins to Work up to a heavy:
1 x Hang Muscle Snatch, 1 x Hang Power Snatch, 1 x High Hang Squat Snatch
A1. 5 Minute EMOM @75% of what was achieved in Part C
1 x Hang Muscle Snatch, 1 x Hang Power Snatch, 1 x High Hang Squat Snatch
B. 8min Amrap
10 HR Push Ups
20 Wallballs […]
WOD – Monday 02/04/18
In Pairs
3 Rounds For Time:
1000m Row
52 Synchronised Air Squats
26 Synchronised Burpees
800m Row
26 Synchronised Air Squats
13 Synchronised Burpees
35 min Time Cap
WOD – Friday 30/03/18
15min Amrap
10 Power Snatch 50/35
30 Double Unders
10 OHS
30 Double Unders
10 Back Rack Lunges (each leg)
30 Double Unders
WOD – Thursday 29/03/18
EMOM for 30mins
Min 1 – 20/15 cal Row
Min 2 – 8-12 BOBs
Min 3 – 12-15 KB Swings 32/24
Min 4 – 8-12 Box Jumps 30/24
Min 5 – Rest
WOD – Wednesday 28/03/18
A.E2MOM for 16min
0-2 Strict HSPU x2-4
2-4 Chin Ups x2-4
B. In Pairs – You go I Go
12x 200m Run (6each)
*if reps are to easy for section a then you deficit or & weight to the pull ups
Scale: plate up to 20kg/ Box/ Press Up/ Band
WOD – Tuesday 27/03/18
A. E2MOM for 12min
5x TNG Power Clean & Push Jerk @ 70-80%
B. 3 Rounds For Time:
10 Hang Power Cleans 60/40
15 Burpee Box Jumps 24/20
20 Wallballs @ 9/7
WOD – Monday 26/03/18
A.E2MOM for 10min
5xBack Squat @ 80%
B. 8 Minute Amrap
30 Dumbell Stoh @ 22.5/15kg
30 Pull Ups
30 Dumbbell Squat Clean @ 22.5/15kg
30 Toes to Bar