WOD – Thursday 07/06/18
A. E3MOM 4×8 Deadlift @65-75%
B. For Time:
21-15-9
Chest to Bar Pull-Ups
42-30-18
Dumbbell OH Lunges @22.5/15kg
Score = Time
WOD – Wednesday 06/06/18
For Time:
In Pairs
Row 5000m
50 HSPU
50 Toes to Bar
40 STOH @70/50kg
40 Hang Power Clean @70/50kg
20 Alternating Pistols (1 rep = both legs)
20 Bar Muscle Ups
Score = Time
30min cap
1 person rows, 1 person starts on HSPU’S. Switch when needed until 5000m has been completed along with all other movements. If Row has been completed before other movements […]
WOD – Tuesday 05/05/18
7 Minute AMRAP
20 Wallballs @7/9kg
40 Double Unders
Score = Reps
Rest 7 minutes
7 Minute AMRAP
Run 1200m (3 laps round hanger)
In remaining time ME Box Jumps 30/24”
Score = Reps
Rest 7 minutes
7 Minute AMRAP
10 Wallballs @7/9kg
20 Double Unders
Score = Reps
WOD – Monday 4/06/18
A. E3MOM 5×3 Back Squat @85%
B.
3-6-9-12-15-18-21…….etc
Thruster@42.5/30kg
Over Bar Burpee
Score = Time
15min time cap
WOD – Friday 01/06/18
A – 15min Ring Muscle Up Practice Drills and skills
(For those proficient at RMU, practice strict)
B.
25min AMRAP
50/40 Cal Row
40 Shoulder to Over Head @ 50/35
30 Pull Ups
20 pistols (1= both legs)
10 Ring Muscle Ups/Attempts/Ring Dips
WOD – Thursday 31/05/18
A. E3MOM 4×8 Bench Press
You can see your last Bench Press results on the link below.
B.
For Time:
Buy In: 100 Double Unders
30-20-10
Snatch @ 40/30kg
Toes to Bar
Buy Out: 100 Double Unders
WOD – Wednesday 30/05/18
A. E3MOM 4×10 Deadlift @ 60-70%
B. 20 Minute AMRAP:
In Pairs – I Go You Go Relay –
12 Kettlebell Swings @ 32/24kg
12 Over Box Jumps @ 24/20″
12/9 Calorie Row
WOD – Tuesday 29/05/18
A. E3MOM 5×4 Back Squats @ 82.5%
B.
3 Rounds For Time:
400m Run
12 Squat Cleans @ 60/40kg
12 Over Bar Burpees
18min time cap
WOD – Friday 25/05/18
A. 12mins to find a
2rep Power Snatch (not tng)
For time:
2 rounds of:
10 snatches, 70/45
12 burpees
Then, 2 rounds of:
10 snatches, 50/30
12 burpees
Time cap: 9 minutes