WOD – Wednesday 11/04/18
A. E3MOM for 15min
12 Front Rack Lunge (6 each leg)
Conditioning
For Time
30-20-10
Front Squat @ 60/40kg
Over Bar Burpees
Pull Ups
*Going to be tough after Monday’s session but do your best guys! 💪🏻
WOD – Tuesday 10/04/18
A. E3MOM for 15mins
4x Hang Clean
2x Push Jerk
A.For Time:
21-15-9
Calorie Row
Dumbell Push Press @ 22.5/15kg
WOD – Monday 09/04/18
A.
15 minutes to work up to a heavy single Back Squat
B
3 Rounds of:
20 Alternating Pistols
20 KB Swings @ 32/24kg
20 Burpees
18min Time Cap
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