WOD 20.04.17
PUSH PRESS
8RM
95% x 8
90% x 8
10 Minute EMOM
Complete 3 burpees and max reps of Muscle Ups on the minute for 10 minutes.
WOD 19.04.17
POWER CLEAN
5RM
95% x 5
90% x 5
5 Rounds for time:
15 KB Swings 24/16
21 Pull ups
WOD 18.04.17
BACK SQUAT
8RM
95% x 8
90% x 8
10 minute AMRAP
7 Thrusters 40/30
7 Power Cleans
7 Push Presses
WOD 15.04.17
SNATCH
3 Heavy
90% x 3
Complete 5 rounds:
Chest to Bar Pull Ups max reps
400 Meter Run
WOD 13.04.17
FRONT SQUAT
5 Heavy
95% x 5
90% x 5
7 Rounds for time
400 mt Run
10 Air Squats
6 Push ups
WOD 12.04.17
POWER SNATCH
5 Heavy
95% x 5
90% x 5
3 Rounds For Time
21-21-21-21
Joshie Dumbbel Snatch Right
Strict Pull Ups
Dumbbel Snatch Left Strict Pull Ups
WOD 11.04.17
BACK SQUAT
8 Heavy
95% x 8
90% x 8
SHOULDER PRESS
5 Heavy
95% x 5
90% x 5
Complete 8 rounds for time:
Front 6 Rack Walking Lunge 60/40
10 Dynamic Push Ups
10 Russian Swings
WOD 10/04/17
POWER CLEAN
5 Heavy
95% x 5
90% x 5
Complete 5 rounds:
MU Ups max reps
Burpees 10 reps
WOD 08.04.16
Daniel
For Time:
50 Pull-ups
400 meter run
21 Thruster 40
800 meter run
21 Thruster 40
400 meter run
50 Pull-ups
WOD 07.04.17
PUSH PRESS
70% x 3 x 3
4 Rounds for time of:
10 Burpee Pull-ups
20 Kettlebell Swings 24/16
20 Box Jumps
