Three sets of
Within 6mins complete the following:
1000 Meter Row
20 Wall Balls 9/7
8 Power Cleans 60/40
8 Alternating Pistols
Rest 6 minutes
*If completed within the time cap, note time. If not note down where you got to.
A.
Every 2 minutes, for 20 minutes, complete:
Sets 1-2: Jerk @ 75-80%
Sets 3-4: Jerk @ 80-85%
Sets 5-6: Jerk @ 85-90%
Sets 7-8: Jerk @ 90-95%
Sets 9-10: Jerk @ 95+%
B.
Three rounds for time of:
Run 400 Meters
9 reps Front Squat 90/70
(barbell must start from the floor)
In Pairs complete the following:
1000m row (whilst partner is holding the front rack position) 55/35
40 C+J 55/35
60 Box Jump overs 24/20
80 KB Swings 24/16
1000m row (same again)
*If the bar is dropped at any stage or held in a different position, then rowing stops until position has resumed. You can swap over as many times as […]
A.
*15mins find a
20 rep Back Squat – 2.5kg more that last week.
B.
100 DU/50 attempts/200 singles
50 Wall Balls 9/7
50 T2B
100 DU
12min Time Cap
*within your 15mins find a heavy 5rep & 3rep as a warm up, this will help you towards your 20 rep.
A.
Every to minutes for 16mins
2x Hang Power Snatch + Power Snatch + OHS
B.
21-15-9
OHS 42.5/30
Box Jumps
200 run (after each set)
Trevor’s 40th Birthday WOD
40min AMRAP of:
40 DU’s
40 Wall Balls 9/7
40 Power Cleans @ 50/35
40 BOBs
400m run
A.
Deadlift
Set 1 – 5 reps @ 60%
Set 2 – 3 reps @ 70%
Set 3 – 2 reps @ 75%
Set 4 – 2 reps @ 80%
Set 5 – 1 rep @ 85%
Sets 6-8 rep – 1 rep @ 90+%
Rest 2-3 minutes between sets.
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x […]
A.
Every two minutes for 18 minutes of:
3x hang power clean + 1 Hang Squat Clean
B.
3 x 800m Runs
Rest 4mins between sets.
(Note down total time)
A.
Eight sets of:
Bench Press x 3 reps @ 75%
Rest 90 seconds
Then after the eight sets
One set of:
Bench Press for ME @ 50%
B.
For time:
Row 1000 Meters
25 Thrusters 60/40
*10 Muscle-Ups/20 C2B/ 30 Pull ups
*choose one
A. 20rep Back Squat 2.5/5 than last week.
B.
10min AMRAP
10 DB hang squat snatch 20/15 (5 each arm)
15 T2B
20 Box Jumps 24/20