WOD-24th May 2019.

Friday, May 24, 2019

SKILL:

5 min EMOM

DU 30/30

STRENGTH:

Floor Press, work 5 reps.

4 x 5 press.

WOD: Four rounds for time of:

400m Run

50 Air Squats



WOD-23rd May 2019

Thursday, May 23, 2019

SKILL:

5 min EMOM

Ring Holds 30/30

STRENGTH:

Deadlifts.

Work to 5rm

WOD: 10 min EMOM

Buy in 1000m row

EMOM.

5 Deadlifts at the top of min. 70/45kg.

KB swings 24/16kg

Buyout 50 sit-ups

WOD-22nd May 2019.

Wednesday, May 22, 2019

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Push press

Work to 5 rep.

Then do 4 x 5 reps

WOD: 3 x 5min AMRAPS

1st AMRAP

10 Push-ups

20 Lunges

30 single skips

1min rest

2nd AMRAP

15 Air squats

10 KB swings 24/16kg

5 Pull ups

1min rest

3rd AMRAP

5 Burpees

10 DB push press

15 sit ups


WOD-21st May 2019.

Tuesday, May 21, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Power Snatch.

Work to 3 reps

Then do 5 x3 reps

WOD: 15 min AMRAP:

30 DU/90 skips

10 Power Snatches 35/20kg

200m run

.


WOD-20th May 2019.

Monday, May 20, 2019

SKILL:

10 x 30 sec

1 MU

2 Pull-up

4 Ring rows

STRENGTH:

Front Squats

Work to 5 rep.

Then do 3 x 5 reps

WOD: 15 min EMOM

1st min 1 Wall ball 9/6kg

Then Row for the rest of the min

2nd min 2 Wall balls

Then row for the rest of the min

And so, on continue this until you have rowed 2000m


WOD-17th May 2019

Friday, May 17, 2019

SKILL:

5 min EMOM

Ring Holds 30/30

STRENGTH:

Floor Press, work 8 reps.

4 x 8 press.

WOD: 15 min AMRAP

Buy-in 50 sit-ups

7 Burpees

11 Push-ups

21 KB swings 24/16kg

WOD-16th May 2019.

Thursday, May 16, 2019

SKILL:

5 min EMOM

Double unders 30/30

STRENGTH:

Deadlifts.

Work to 8rm

Then 3 x 8 reps

WOD: 4 rounds.

500m Row

20 DB thrusters

10 Pull-ups/15 Ring rows


WOD-15th May 2019.

Wednesday, May 15, 2019

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Thrusters

Work to 3 rep.

Then do 3 x 3 reps

WOD: 15 min EMOM

1st min 6 Push press 50/35kg

2nd min 12 KB 24/16kg

3rd min Rower


WOD-14th May 2019.

Tuesday, May 14, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Snatch grip Deadlifts.

Work to 8 reps

Then do 3 x 8 reps

WOD: 4 rounds.

200m run

20 KB swings 24/16kg

2 min row for calories

20 Back rack step ups 35/20kg


WOD-13th May 2019

Monday, May 13, 2019

SKILL:

15 x 20 sec

1 MU

2 Pull-up

4 Ring rows

STRENGTH:

Back Squats

Work to 5 rep.

Then do 3 x 5 reps

WOD: 15 min EMOM

*Vanessa*

1st min 1 Wall ball 9/6kg

Then Row for the rest of the min

2nd min 2 Wall balls

Then row for the rest of the min

And so on. 

Continue this until you have rowed 2000m