WOD – Wednesday 25/04/18
A.
5×4 Front Squats @ 80%
2mins rest between sets
B.
5 Rounds For Time
20 Wallballs @ 9/7
15 Toes to bar
10 Push Press @ 50/35kg
WOD – Tuesday 24/04/18
A.
E3MOM for 15min
8 Bench Press
B.
For Time:
21-15-9-9-15-21
KB Swings @ 32/24kg
DU’s
63-45-27-27-45-63
WOD – Monday 23/04/18
A.
20 minutes to work up to a heavy single Squat Clean
B.
5 Rounds For Time:
5 Squat Cleans @ 70% of (A)
10 Over Bar Burpees
WOD – Friday 20/04/18
A. E3MOM for 15 mins
4x Bench Press @ 80%
B. 3 Rounds of:
400m run
25 KB Swings 32/24
20 HR Press Ups
15 KB Goblet Squats
WOD – Thursday 19/04/18
A.
E3MOM for 15min
3 Hang Snatch
B. 12 Minute AMRAP:
2,4,6,8,10,12,…..
Alternate Dumbbell Hang Power Snatch @ 22.5/15kg
Burpee over Dumbbell
Pull Ups
WOD – Wednesday 18/04/18
A. E2MOM for 10min
8 Single Arm Kettle Bell Strict Press (each arm)
B. 15 Minute EMOM:
1 – 8-15 Hand Stand Push Ups (Open Standard)
2 – 10-15 Deadlifts 100/75
3 – Rest
WOD – Tuesday 17/04/18
A. E3MOM for 15mins
3 Back Squat @ 80%-85%
B.
14 Min AMRAP:
14 Alternate DB FR Lunges 22.5/15
14 T2B
14 Dumbbell Push Press @ 22.5/15kg
WOD – Monday 16/04/18
A. E3MOM for 15min
5 TNG Power Clean @ 80%
B. For Time:
21-15-9-15-21
Hang Power Clean @ 42.5/30
Wallballs @ 9/7
WOD – Friday 13/04/18
A. E3MOM for 15min
5 Deadlift @ 75-80%
B. 12 Minute AMRAP:
2,4,6,8,10,12….
Alternating Dumbbell Hang Clean and Jerk @ 22.5/15kg
Toes to Bar
WOD – Thursday 12/04/18
A. E3MOM for 15min
5 strict Press @ 75-80%
B. 20 Minute AMRAP:
15 Wall Balls @ 9/7
30 Double Unders
15 Box Jumps @ 24/20″
30 Double Unders