WOD – Monday 20/05/19
A.
Power Snatch
E2MOM for 10min
Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Build to a heavy set
B.
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (52.5/37.5)
WOD – Friday 17/05/19
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (9/7)
1 Minute Sumo Deadlift High Pulls (35/25)
1 Minute Box Jumps (20″)
1 Minute Push Press (35/25)
1 Minute Calorie Row
1 Minute Rest
WOD – Thursday 16/05/19
“Dirt Road”
3 Rounds:
30 AbMat Sit-ups
30 DB OH Alternating Lunges 22.5/15
10 Strict Pull-ups
200 Meter Farmers Carry 22.5/15
2 Rounds:
30 AbMat Sit-ups
30 DB OH Alternating Lunges 22.5/15
10 Strict Pull-ups
200 Meter Farmers Carry 22.5/15
1 Rounds:
30 AbMat Sit-ups
30 DB Alternating Lunges 22.5/15
10 Strict Pull-ups
WOD – Wednesday 15/05/19
“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (70/47.5)
50 Back Squats (85/60)
AMRAP Back Squats (100/70)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (60/30)
50 Bench Press (70/40)
AMRAP Bench Press (85/50)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (80/55)
50 Deadlifts (100/70)
AMRAP Deadlifts (125/85)
WOD – Tuesday 14/05/19
A.
E2MOM for 10mins
1 Power Clean, 2 Hang Power Clean
Build to a heavy set (aim to hit first set @ 70%)
B.
“Undercover”
3 Rounds:
15 Power Cleans (50/35)
20 Push-ups
Then
2 Rounds:
27/21 Calorie Row
75 Double Unders
Then
100m Run
WOD – Monday 13/05/19
A.
12min to find a heavy
Push Press x1
B.
“Wall Street”
3 Rounds:
600 Meter Run
40 Kettlebell Swings (24/16)
40 Wallballs (9/7)
WOD – Friday 10/05/19
A.
Deadlift x3
15mins to build to Heavy Set of 3
B.
“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (9/7)
15 Deadlifts (110/75)
WOD – Thursday 09/05/19
A.
Push Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
B.
1 Round of:
30/24 Assault Bike
20 Box Overs 24/20
10 STOH 80/55
WOD – Wednesday 08/05/19
A.
Front Squat for load:
#1: 4 reps @ 75%
#2: 2 reps @ 80%
#3: 4 reps @ 75%
#4: 2 reps @ 80%
#5: 4 reps @ 75%
#6: 2 reps @ 90%
2min between sets
B.
“Jack Squat”
21-15-9:
Front Squats (61/45)
Kettlebell Swings (32/24)
400 Meter Run
WOD – Tuesday 06/05/19
“Leadfoot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups