WOD – Thursday 24/05/18
5 rounds for time
20 OH Alternating Lunges 24/16
10 HSPU
10min Rest
For Time:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
35min total time cap
WOD – Wednesday 22/05/18
A.
E3MOM for 15mins
3x Front Squat @85-87.5%
B.
50/40 cal Air Bike
50 Thrusters 50/35
50 T2B
16min cap
WOD – Tuesday 21/05/18
4 rounds
In a 8min window complete:
20/14cal Row
20 Wall Balls 9/7
20 Down Ups
200m Run
*note down times for each round. If you finish within the 8mins, rest until the next round starts.
WOD – Monday 20/05/18
A.
15min to find a heavy
Clean and Push Jerk
B.
For Time:
10 Squat Cleans @ 80/60kg
10 Over Bar Burpees
8 Squat Cleans @ 80/60kg
10 Over Bar Burpees
6 Squat Cleans @ 80/60kg
10 Over Bar Burpees
4 Squat Cleans @ 80/60kg
10 Over Bar Burpees
2 Squat Cleans @ 80/60kg
15min time cap
WOD – Friday 18/05/18
E3MOM for 18min
1 Snatch + 2 Hang Snatch @ 70-80%
Or
Snatch Technique Work
B. Conditioning
For Time:
30-20-10
Alternating Dumbbell Snatches @ 22.5/15kg
Box Jumps 24/20
Sit-Ups
WOD – Thursday 17/05/18
A.
15 Minute AMRAP:
100 Double Unders
10 Front Squats @ 60/40kg
Rest 15 minutes
B.
15 Minute AMRAP:
400m Run
12 T2B
WOD – Wednesday 16/05/18
A.
E3MOM
5×2 Deadlifts @ 85-90%
B.
5 Rounds For Time:
10x Deadlifts @ 100/70kg
10x Right Arm OH Lunges 22.5/15
10x Ring Dips
10x Left arm Oh Lunges 22.5/15
12min Time Cap
WOD – Tuesday 15/05/18
5×5 Strict Press @ 80%
2min between sets
B. Conditioning:
In Pairs:
Minutes 0-8
60/45 Calorie Row
30 Shoulder to Over Head @ 42.5/30kg
30 Bar Facing Burpees
Max Effort Wallballs @ 9/7
Minutes 8-15
40/30 Calorie Row
20 Shoulder to Overhead @ 60/40kg
20 Bar Facing Burpees
Max Effort Wallballs @ 9/7
Minutes 15-21
20/15 Calorie Row
10 Shoulder to Overhead @ 80/60kg
10 Bar Facing Burpees
Max Effort Wallballs @ 9/7
WOD – Monday 14/05/18
CLASS
A. E3MOM for 15min
Front Squats x4 @ 85%
B. For Time
20-15-10-10-15-20
Hang Power Cleans @ 50/35kg
Pull Ups
20min time cap
EXTRAS
Assault Bike
30 Calorie Best Effort
Rest 3 Minutes
20 Calorie Best Effort
Rest 3 Minutes
10 Calorie Best Effort\
* Every set of best effort should be done as fast as possible in the same way you would attack a 1 rep max back […]
WOD – Friday 11/05/18
For Time
1000m Row
50 Burpees
50 Goblet Squats @ 32/24kg
50 Alternate Goblet Lunges @ 32/24kg
800m Row
25 Burpees
25 Goblet Squats @ 32/24kg
25 Alternate Goblet Lunges @ 32/24kg
400m Row