Month: May 2018

Training WOD: Chipper, 25min AMRAP 80 Lateral bar hops 40 Alternating pistol 30 Hang power cleans 50/35kg 20 T2B 10 Muscle ups 20 T2B 30 Hang power cleans 40 Alternating pistol

Training WOD: A)Deadlift (5×3 @80%) Build to 80% then Complete 5 sets of 3 reps every 90 secs B)EMOM, 12 mins 3 high box jumps 30/24 inch 5 push ups 100m run

Training WOD:   A) 6 rds tabata of ring rows rest 1 miin 6 rds tabata renegade rows WOD: 2 x 8 min amrap bike /row 15/12 cal 15 x alt db hang clean and jerk 30 x d/u   rest 4 miin   15 x bp over box 15 x sdhp 30 x air…

WOD Prep:: Squat Snatch 5 -10 kg above start weight Training WOD: For 20 minutes, every 2 min complete.. A) 2 x Squat Snatches 60/40 + 15 unbroken wallballs B) 10 x HSPU +6 Ring Dips                                      …

Training WOD: Overhead squats – tempo 5 x 2 (3 sec lower, 2 sec pause) ascending in weight Finisher WOD: 10-8-6-4-2 reps of: Power Snatch 50/35kg Burpee box jump over 24/20 inch *30 Double under after each round  

WOD Prep: Warm up with partner to clean and front squat weight and whatever variation for muscle up Training WOD: Partner Wod Alternating after each movement with partner 3 Power Cleans 90/60kgs 4 Front squats 3 ring/bar muscle ups/ropeclimbs 20 min AMRAP                          …

Training WOD: 27 -21-15 reps: Box jumps 60/50 Kb Swings 24/16kg (5min time cap) — rest 3 mins, then: 21-15-9 reps: Cals row Thrusters 40/25kg (5min time cap) — rest 3 mins, then: 15-12-9 reps: Cals bike Clean & jerks 60/40kg (5min time cap) (21 min total) Record time for each WOD  

8am + CLASS TEAMS OF 4 a) TEAM DEADBALL RELAY Deadball over each shoulder then pick up and carry 20m 10 min AMRAP b) TEAM WOD  30/25 cal Bike 20 Toes to Bar 15 Thrusters (45/30) 10 Burpee Box Jump Over (60/50) 5/3 Muscle Ups Partner Carry 100m 30 min AMRAP  

Training WOD: Max back squat Max shoulder press Max deadlift