WOD 07.06.16
Back Squat
3RM
For Time
60 Double Under
30 Pull Up
20 Pistol
30 Double Under
20 Pull Up
10 Pistol
60 Double Under
Cash Out:
100m to 200m Of Unweighted Walking Lunges
[Try and go unbroken for at least 100]
WOD 06.06.16
E.M.O.M 10 [5 Rounds]
1 Min: 10 to 20 SLOW Russian Twist
1 Min: 8-12 DB/KB Thruster, Ascending if 12 is hit.
For Time:
800m run
30 Shoulder Press 40/30
800m run
25 Push Press 60/40
800m run
20 Push Jerks 80/50
One Bar, Change own weight.
WOD 03.06.16
4 Rounds
25 Hand Release Push Ups
400m Run
75 Air Squat
WOD 01.06.06
Squat Clean 3RM
Followed By:
E.M.O.M 3
3 Reps at 80%
AMRAP 7
10 Hang Power Clean 50/35
10 Toe to bar
WOD 31.05.16
EMOM 8 [4 Rounds]
1 Min: 5 Push Jerk, Across
1 Min: 50 Double Unders [40s Cap]
For Time:
10 Strict HSPU
10 KB Swing 24/16
8 Strict HSPU
15 KB Swing
6 Strict HSPU
20 KB Swing
4 Strict HSPU
25 KB Swing
2 Strict HSPU
30 KB Swing
WOD 30.05.16
E.M.O.M 8 [4 Rounds]
1 Min: Front Rack Reverse Lunge 6+6, Across
1 Min: 6 Strict Chin Up, Across – Reduce weight if fatigued
4 Rounds [12 min cap]
21 Wall Ball
15 Box Jump
9 C2B Pull Up
