WOD-31st May 2018.

Thursday, May 31, 2018

SKILL:

5 min EMOM

HS/Holds 30/30

STRENGTH:

Clean

Work to 2rm touch and go.

WOD:  3 x 3min AMRAP 1min rest between AMRAPS:

21-15-9.

Box Jump Overs 24”/20”

Calorie Row

Max Cleans 50/35kg

rest 1 min

WOD-30th May 2018.

Wednesday, May 30, 2018

SKILL:

15 x 20sec

1x Bar MU

2 x Pull ups,

3 x Ring rows

STRENGTH:

Strict press.

Work to 5rm

Then 3 x 3 reps

WOD: 21-15-9

Push Press 60/45kg

KB Swings 24/16kg

Front Rack Lunges

Row for cals


WOD-29th May 2018.

Tuesday, May 29, 2018

SKILL:

5 rounds

Off the rig.

Active holds 30/30

STRENGTH:

Power snatch complex

2 Power snatches

15min to work to 2 rm.

WOD: 5 Rounds:

15 Power Snatches 35/20kg

30 DU/60 skips

200m row


WOD-28th May 2018.

Monday, May 28, 2018

SKILL:

5 min EMOM

HS/Holds 30/30

STRENGTH:

Front squats to 3rm

WOD: 20min Cap

(Just do the work anyway.)

100 cal row

100 Front squats 45/30kg


WOD-25th May 2018.

Friday, May 25, 2018

SKILL:

5 rounds

Off the rig.

Active holds 30/30

STRENGTH:

Push press.

Work to 3rm

WOD:

500m Row

21 Push Press 50/35kg

21 Wall balls 9/6kg

500m Row

15 Push Press

15 Wall balls

500m Row

9 Push Press

9 Wall balls

Buyout 90 Sit-ups


WOD-24th May 2018.

Thursday, May 24, 2018

SKILL:

5 min EMOM

HS/Holds 30/30

STRENGTH:

Power snatch complex

1 x Power snatch

1 x OH Squat

Work to 80%

WOD: For time.

50 cal row

25 OH squats 45/30kg

25 Toe2bars

25 OH Squats

25 Toe2bars

50 Wall balls

WOD-23rd May 2018.

Wednesday, May 23, 2018

SKILL:

15 x 20sec

1x Bar MU

2 x Pull ups,

3 x Ring rows

STRENGTH:

Deadlift, rising bar to 3rm,

WOD: 15min Cap

50 Deadlifts 80% of 3rm

50 KB swings

50 Burpees

WOD-22nd May 2018.

Tuesday, May 22, 2018

SKILL:

5 rounds

5 Pull-up

10 Ring rows

STRENGTH:

Power Clean complex

1 x Power Clean

1 x H/Clean

Work to 80%

WOD: 12 Min AMRAP

5-10-15-20.

Box Jumps 24”/20”

Push press 50/35kg

Wall balls 9/6kg


WOD-21st May 2018.

Monday, May 21, 2018

SKILL:

5 min EMOM

8 x Seated DB Presses

STRENGTH:

Back squats to 3rm

Then do 3 x 2 reps

WOD: For time.

Buy in 400m run

30 Box Jumps

4 Pull-Ups

30 Box Jumps

8 Pull-Ups

30 Box Jumps

16 Pull-Ups

Buyout 400m run

WOD-18th May 2018.

Friday, May 18, 2018

SKILL:

5 rounds

Off the rig.

Scapula PU 30/30

STRENGTH:

Power snatch complex

1 x Power snatch

1 x H/P Snatch

Work to 80%

WOD: 15min EMOM:

1st min 10 P/Snatches 45/30kg

2nd min 10 Box jumps 24”/20”

3rd min10 Burpees O/the bar