WOD 19.05.16
Hang snatch EMOM for 6 minutes
4 reps, ascending
5 rounds for time:
Run 200m
20 Back rack walking lunges/reverse lunges 30/20
20 Sit-ups
WOD 18.05.16
Power Clean
2RM
AMRAP 10
30 Double Under
15 KB Swing
Cash out:
Accumulate 2 to 3 minutes in an L-Sit Hold. Scale to Plank hold.
WOD 17.05.16
Kipping/beat swing practice, then:
12 min E2MOM, pick one combo to perform each minute:
Combo 1: 2 Beat swings/1 muscle up/1+ Ring dips
Combo 2: 4 Beat swings/2 kipping pull-ups/2+ Bar dips
Combo 3: 4 Strict/banded pull-ups/4 Triceps push-ups
20 Chest to bar pull-ups
30 Push press 30/20
20 Box jumps
15 Chest to bar pull-ups
20 Push press 30/20
15 Box jumps
10 Chest to bar pull-ups
10 Push-press 30/20
10 Box jumps
WOD 16.05.16
Front Squat 6×3, every 90s at 85%
Tabata Mash-up
6 rounds 20 on, 10 off of the following 5 exercises:
Air squats
Alternating DB snatches
Push-ups
V-ups
Burpees
WOD 14.05.16
With a running clock:
0-10 mins:
5 Rounds:
15 Deadlift (60/40)
50 Double Unders
10-20 mins:
30 Ground to Overhead (50/35)
30 Burpee over Bar
20-30 mins:
27-21-15-12-9 reps:
Air Squats
*after each set:
3 Strict HSPU
WOD 13.05.16
Front Squat
1RM
10 EMOM: alternating
3 Front Squat
15 Wallballs
INCREASE OR DECREASE WEIGHT AS REQUIRED FOR 3 Heavy Reps Across.
30 Muscle Ups for time
OR
50 Burpee C2B PullUps for time.
WOD 12.05.16
20 AMRAP:
10 PushPress (50/35)
10 Kettlebell Swings (24/16)
10 Box Jumps
Cash Out:
1600 mt Run
WOD 11.05.16
10RM Touch and Go Power Clean
3 Rounds:
1 min on/1 min Rest:
D.U.
Push Up
12ft Shuttle Run
WOD 10.05.16
Tabata Goblet Squat Hold
20s Hold the Bottom of a Goblet Squat
10s Hold the Top of the Goblet Squat
Back Squat 3×5 @ 90 to 100% of your 7RM
AMRAP 5
Ascending Ladder:
2,2,4,4,6,6 etc.
Toes to Bar
Hang Power Snatch (50/35)
Cash out:
50 Russian Twists
50 SitUps
50 Russian Twists
09.05.16
10 mins to establish both:
Thruster – 1RM – From the Floor
Max number of Strict C2B PullUps
4 RFT
20 KB swings 24/16
10 Box jump overs
