WOD-21st March 2019.

Thursday, March 21, 2019

SKILL:

5 min EMOM

Ring Holds 30/30

STRENGTH:

Power Clean

Work to 80%

And do 3 x 2 reps

WOD: For time:

600 m run

12 power clean 60/45kg

12 wall balls 9/6kg

400 m run

10 power clean

10 wall balls

200 m run

8 power clean

8 wall balls


WOD-20th March 2019.

Wednesday, March 20, 2019

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Deadlifts.

Work to 8rm

Then 3 x 8 reps

WOD: For time.

1000m row

80 KB swings 24/16kg

60 Wall balls 9/6kg

750m row

40 Burpees

20 Deadlifts (with 8rm weight)

500m row


WOD-19th March 2019.

Tuesday, March 19, 2019

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

Front Squats

Work to a 5 rm

then 3 x 4 reps

WOD: 20 min Cindy + Row

5 Pull-ups

10 Push-ups

15 Air squats

20 cal row


WOD-18th March 2019.

Monday, March 18, 2019

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Strict press

Work to 5 rep.

Then do 4 x 3 reps

WOD: 12min AMRAP:

5 Push Press 60/45kg

7 Burpees

30 DU/90 skips

WOD-15th March 2019.

Friday, March 15, 2019
 

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Deadlifts.

Work to 2rm

Then 3 x 1 reps

WOD: For Time:

400m run

25 Push-ups

25 Pullups

1000m row

25 Burpees

25 T2B

400m run

WOD-14th March 2019.

Thursday, March 14, 2019
 

SKILL:

15 x 20 sec

1 MU

3 Pull-up

5 Ring rows

STRENGTH:

Power Clean Complex.

1 x Power Clean

1 x Squat Clean

Work to 80%

And do 3 x 2 reps

WOD: For Time:

1000 m Row

21 Power cleans 50/35kg

21 4 in Push-ups

500 m Row

15 Power cleans 50/35kg

15 4 in Push-ups

250 m Row

9 Power cleans 50/35kg

9 4 in Push-ups


WOD-13th March 2019.

Wednesday, March 13, 2019

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Push press

Work to 5 rep.

Then do 4 x 4 reps

WOD: 15 Min AMRAP:

5 PU/10 Ring rows

10 Push Press 35/20kg

200m Run

WOD-12th March 2019.

Tuesday, March 12, 2019
 

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

Power Snatch Complex.

Work to 70%

1 x Power Snatch

1 x OH Squat

WOD: 10 rounds for time:

10 Wall Balls 9/6kg

5 Power Snatches 50/35kg

100m run

WOD-11th March 2019.

Monday, March 11, 2019
   

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Back Squats

Work to a 5 rm

then 3 x 4 reps

WOD: Four rounds for time:

400m Run

50 Air Squats



WOD-8th March 2019.

Friday, March 08, 2019
   

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

Power Snatch Complex.

Work to 60% then 10min EMOM

Rising to 80%

1 x Power Snatch

1 x Hang P/Snatch

WOD: 5 x 3 min AMRAP:

3 Power Snatches 50/35kg

6 Push-Ups

9 Air Squats

Then Rest 1 min