WOD 26.04.16
Squat Clean
1RM
ME Front Squat @ 80% of Squat Clean
7′ AMRAP
1 MU
4 Wall Ball
2 MU
8 Wall Ball
3 MU
12 Wall Ball
and so on.
WOD 22.04.16
Front Squat
3RM
5 Round of :
50/40/30 Air Squat in 1 min
60 sec Max Burpees
rest 3 Mins between round
Score is Max Burpees
Choose from one of the squat rep schemes and try and stick with it over the 5 rounds.
WOD 21.04.16
Deadlift
1RM
4 RFT
15 T2B
15 Shoulder to Overhead
WOD 20.04.16
Clean&Jerk
1RM
5RFT
30 Sit Ups
400 mt Run
15 Deadlift (40/30)
WOD 19.04.16
Back Squat
1RM
5 Mins Max Pull Ups
5 Mins Max Thrusters (40/30)
With a partner. One person working at a time. Alternating as you see fit.
Deadlift
3×10
WOD 18.04.16
Snatch
1RM
2 RFT
30 Power Clean (50/30)
20 Burpees
10 C2B
WOD 16.04.16
20′ Practice Ring MU
For time
35 Box jumps
35 KB swing
35 Push-ups
35 KB swing
35 Sit-ups
35 KB swing
35 Body row
35 KB swing
35 Dips
35 D.U.
WOD 15.04.16
Shoulder Press
3-3-3@85%
For time
Partner WOD
60 Cleans (40/30)
60 Squats
60 Sit-ups
60 Thrusters (40/30)
60 Burpees
One player works while other holds plank position. Partition workload as needed.
WOD 14.04.16
Deadlift
3-3-3@85%
Max rounds in 20 minutes
400 mt Run
5x Pull-ups
10x KB swings
20x Sit-ups
WOD 13.04.16
Clean&Jerk
70% x 3, 75% x 3, 80% x 3, 3RM
Max rounds in 20 minutes
5 Burpees
7 Ring push-ups
9 Front squat (30/20)
