WOD-29th June 2018.

Friday, June 29, 2018

SKILL:

5 min EMOM

L/Holds 30/30

STRENGTH:

Power snatch complex

1 x Power snatch

1 x H/Power snatch

Work to 80%, do 3 sets.

WOD: 3 rounds:

50 Air Squats

7 Bar muscle-ups

10 H/Power snatches 60/45kg


WOD-28th June 2018.

Thursday, June 28, 2018

SKILL:

5 min EMOM

Ring Holds 30/30

STRENGTH:

Squat Cleans

12 rounds go every 90sec

Start at 65% increase every

3 rounds to 80%

WOD: For time.

500m row

30 Power Cleans 60/45kg

500m row

30 Front squats

500m row

WOD-27th June 2018.

Wednesday, June 27, 2018

SKILL:

5 min EMOM

Seated DB press 30/30

STRENGTH:

Deadlift, rising bar to 1rm,

Drop 30% for 2 x 8 reps

WOD: For Time

50 Wall Balls 9/6kg

50 DB Snatches 22/15kg

50 Box Jumps

50 C2B Pull-Ups/ or scale.

Buyout 1000m row.


WOD-26th June 2018.

Tuesday, June 26, 2018

SKILL:

5 min EMOM

L/Holds 30/30

STRENGTH:

Strict press.

Work to 4 x 5reps

WOD: 15 min AMRAP:

15 KB swings 24/16kg

10 Weighted Step Ups

5 Burpees

20 Sit-ups


WOD-25th June 2018.

Monday, June 25, 2018

SKILL:

5 min EMOM

HS/Push-ups.

STRENGTH:

15 min to find.

Front Squats work to 3 x 2rm

WOD: 4 rounds:

8 Pull-ups

12 KB push press 20/16kg

16 KB front squats 20/16kg

Buyout - 5 min AMRAP

4 burpees

8 KB Swings


WOD-22nd June 2018.

Friday, June 22, 2018

SKILL:

5 min EMOM

L/Holds 30/30

STRENGTH:

15 min to find.

O/H Squats work to a 5rm

WOD: 4 Rounds.

21 OH Squats

400 m run/500m row


WOD-21st June 2018.

Thursday, June 21, 2018

SKILL:

5 min EMOM

HS/Push-ups.

STRENGTH:

Deadlift, rising bar to 3rm,

Drop 30% for 2 x 8 reps

WOD: 4 rounds.

10 Box Jumps

15 KB Swings

20 Wall Balls

25/20 Cal Row

WOD-20th June 2018.

Wednesday, June 20, 2018

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Push press.

Work to 2rm

WOD: 10 min AMRAP

5 Shoulder 2 OH 50/35kg

10 Deadlift,

15 Box jump, 24”/20”

Buyout 500m row.


WOD-19th June 2018.

Tuesday, June 19, 2018

SKILL:

5 min EMOM

Ring Holds 30/30

STRENGTH:

15 min to find.

Front Squats work to 3 x 3rm

WOD: For time.

Buy in 800m Row

3 rounds for time of:

15 Burpees

25 KB swings 24/16kg

buyout50 sit-ups


WOD-18th June 2018.

Monday, June 18, 2018

SKILL:

5 min EMOM

HS/Holds 30/30

STRENGTH:

Power Cleans

Work to 2rm touch and go.

Then do 3 x 2 reps

WOD: 10 rounds

5 H/power cleans 50/35kg

10 Wall balls 9/6kg

10 KB 24/16kg