WOD 28.05.16
5 Rounds w/ Partner
Run 400m together
12 Power snatch (60/40) *Split Power Snatches as Required.
WOD 27.05.16
10 min AMRAP:
2 Squat Clean (80/60)
4 L-Sit Pull Ups
6 Strict Handstand Pushups
Choose 2 (15 min Cap)
a) 10 Rounds:
15s of Double Unders
15s of Rest
b) 5 Rounds:
30 ft Handstand Walk or Partner Freestanding HS Hold for 20 secs.
c) 10 Rope Climbs or Lying to standing Rope Pulls
WOD 26.05.16
Back Squat
3-3-3-3-3-3
10-20-30-20-10 reps:
Wallballs
SitUps
WOD 25.05.16
10 EMOM:
1 PowerClean – ascending
20 EMOM
Option 1: – Only if you have all the movements
0-6min: 1-5 Bar Muscle Ups
7-13min: 5-8 CTB Pullups
14-20min: 7-10 Pullups
Option 2: – Scale up or down as necessary
0-6mins: 3-5 Strict Banded Chest 2 Bar Pull Ups
7-13min: 20 sec Chest 2 bar Supine Pull Up Hold
14-20min: 8 Bent Over Barbell Row
WOD 24.05.16
Thruster
2 RM
With an 8 min Cap
5 Rounds:
8 Thrusters (60/40)
40 Double Unders
Max Pistols in remaining time.
*Scale to 1 legged box Squats or Goblet Squats
WOD 23.05.16
15 EMOM:
3 Squat Snatches at between 50-70% of best Snatch.
9-15-21 reps of:
Bar Facing Burpees
Toe to Bar
Overhead Squats
